Flutter Kicks (version 3)
- Zielmuskel
- Iliopsoas
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
Flutter kicks (version 3) are a bodyweight floor exercise that primarily trains the hip flexors (iliopsoas), with the adductors (brevis, longus and pectineus), quadriceps, sartorius, and tensor fasciae latae assisting. Lying on your back with your legs extended and hovering just above the floor, you scissor them up and down in small, rapid strokes — a simple way to build hip-flexor strength and lower-body endurance with no equipment.
Flutter Kicks (version 3): So führst du sie aus
- 1Lie flat on your back on a mat with your legs extended straight and your arms by your sides, palms down under your hips or glutes for support.
- 2Press your lower back into the floor and brace your core so there is no gap between your spine and the mat.
- 3Lift both legs a few inches off the floor with your knees straight and toes pointed.
- 4Raise one leg higher while lowering the other toward the floor, keeping both legs straight throughout.
- 5Reverse the motion in a smooth, controlled scissoring action, kicking the legs up and down in small, rapid strokes.
- 6Keep the strokes shallow and steady, breathing rhythmically as you continue alternating.
- 7Continue for the prescribed time or rep count, then lower both legs to the floor under control to finish.
Technik-Tipps
- Keep your lower back pressed flat into the mat the entire set — this protects your spine and keeps the work on your hip flexors.
- Make the kicks small and quick rather than wide and slow; short strokes keep constant tension on the iliopsoas.
- Lower your legs closer to the floor to make it harder, or keep them higher to reduce the challenge.
- Keep your neck and shoulders relaxed; lift your head slightly only if it helps you brace, not by straining the neck.
Häufige Fehler
- Letting the lower back arch off the floor, which shifts strain to the spine and risks lower-back discomfort.
- Bending the knees during the kick, which shortens the lever and reduces the work on the hip flexors.
- Kicking too wide and slow, which loses the constant tension that makes the movement effective.
- Holding your breath instead of breathing steadily, which makes it hard to keep the core braced.
Häufig gestellte Fragen
What muscles do flutter kicks (version 3) work?
They primarily work the hip flexors (iliopsoas), with the adductors (brevis, longus and pectineus), quadriceps, sartorius, and tensor fasciae latae assisting as synergists.
Are flutter kicks good for beginners?
Yes. Because they use only your body weight, beginners can start with the legs held higher and shorter sets, then progress by lowering the legs closer to the floor and adding time.
How long or how many reps should I do?
Aim for 2–3 sets of 20–40 seconds, or 15–25 kicks per leg. Stop the set as soon as your lower back starts to lift off the floor.
Where should I feel flutter kicks?
You should feel the effort mainly in the front of your hips (the hip flexors), with some work in your thighs. If you feel it in your lower back, press your spine into the floor and raise your legs higher.
