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Flutter Kick guide
The Flutter Kick is a beginner-level isolation bodyweight exercise that primarily targets the Lower Rectus Abdominis. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the flutter kick work?
The Flutter Kick primarily trains the Lower Rectus Abdominis, with the core as the target group. Train it as part of a balanced core routine.
How do you do the flutter kick?
To do the Flutter Kick: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your core drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the lower rectus abdominis; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your core drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the lower rectus abdominis.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common flutter kick mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Flutter Kick alternatives
Flutter Kick FAQ.
What muscles does the Flutter Kick work?
The Flutter Kick primarily targets the Lower Rectus Abdominis, training the Core as the main muscle group.
Is the Flutter Kick a compound or isolation exercise?
The Flutter Kick is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Flutter Kick?
You need no equipment — just your bodyweight. Difficulty is rated beginner.
What are good alternatives to the Flutter Kick?
Good core alternatives include Plank, Crunch, Side Plank.
Add the flutter kick to your workout.
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