Reverse Flutter Kicks

Muscles worked: Legs · Also: Glutes & Hips

Reverse Flutter Kicks are a prone flutter variation: lying face down, you alternate small, quick leg lifts behind you, working the glutes and hamstrings.

Keep the kicks small and fast but controlled, with your hips pressed into the floor. If your lower back starts arching, shorten the kicks — the glutes should drive the movement, not the back.

How to do it

1. Lie face down with your hips pressed into the floor.
2. Alternate small, quick leg lifts behind you.
3. Keep the kicks small and fast but controlled, with your hips pressed into the floor.
4. Let the glutes drive the movement, not your back.
5. If your lower back starts arching, shorten the kicks.

Try it in the app →

Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.