Flutter Kicks (version 2)
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
Flutter Kicks (version 2) is a bodyweight exercise done face-down (prone) that primarily targets the gluteus maximus, with the hamstrings assisting. Lying on your front and alternately lifting each leg behind you builds glute and hamstring strength and endurance with no equipment, making it a useful posterior-chain finisher or warm-up.
Flutter Kicks (version 2): So führst du sie aus
- 1Lie face-down on a mat with your legs extended straight behind you and your hips pressed into the floor.
- 2Rest your forehead on your hands or place your arms by your sides, and gently draw your navel toward your spine to brace your core.
- 3Squeeze your glutes and lift both legs a few inches off the floor, keeping them straight.
- 4Raise one leg slightly higher while lowering the other, driving the movement from your glutes rather than your lower back.
- 5Alternate legs in a controlled, fluttering rhythm without letting either foot rest on the floor.
- 6Keep your hips level and pinned to the mat so the work stays in your glutes and hamstrings.
- 7Continue alternating for the prescribed time or reps, then lower both legs to the floor under control.
Technik-Tipps
- Initiate each kick by squeezing the glute of the working leg, not by arching your lower back.
- Keep the movement small and controlled — short, deliberate flutters beat large, swinging kicks.
- Press your hips and pelvis into the mat throughout the set to protect your lower back.
- Breathe steadily and keep your core braced so your torso stays stable while your legs move.
Häufige Fehler
- Arching the lower back to lift the legs higher, which shifts load off the glutes and strains the spine.
- Bending the knees, which lets the hamstrings shorten and reduces tension on the glutes.
- Kicking too fast or too wide, which sacrifices glute control and turns the rep into momentum.
- Letting the feet touch down between kicks, which releases tension and makes the set easier than intended.
Häufig gestellte Fragen
What muscles do prone flutter kicks work?
This version primarily works the gluteus maximus, with the hamstrings assisting as you lift and alternate each leg behind you.
How is this different from ab flutter kicks?
This is the prone (face-down) version that targets the glutes and hamstrings. The more common ab flutter kicks are done lying on your back to work the core, so the muscles and position are different.
Are prone flutter kicks good for beginners?
Yes. They use only your bodyweight and a small range of motion, so beginners can build glute and hamstring strength safely by starting with short sets and focusing on form.
How many reps or how long should I do them?
A good starting point is 20–40 alternating kicks or 20–40 seconds of continuous flutters for 2–3 sets, stopping before your lower back takes over the work.
Where should I feel prone flutter kicks?
You should feel the effort in your glutes and the backs of your thighs (hamstrings), not in your lower back. If your back is doing the work, lift your legs less and squeeze your glutes harder.
