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Flutter Kick/Hands Under Bottom

CoreLower AbsHip FlexorsQuads

Flutter Kick [Hands Under Bottom]

Flutter Kicks with hands tucked under the bottom tilt the pelvis slightly, helping protect the lower back while working the lower abs and hip flexors.

Equipment: None
Flutter Kick [Hands Under Bottom] - Photo 1
Flutter Kick [Hands Under Bottom] - Photo 2
Flutter Kick [Hands Under Bottom] - Photo 3
Flutter Kick [Hands Under Bottom] - Photo 4
Flutter Kick [Hands Under Bottom] - Photo 5
Flutter Kick [Hands Under Bottom] - Photo 6
Flutter Kick [Hands Under Bottom] - Photo 7
Flutter Kick [Hands Under Bottom] - Photo 8
Flutter Kick [Hands Under Bottom] - Photo 9

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Step-by-step instructions

  1. 1

    Lie on your back with your legs extended and slide your hands, palms down, under your glutes.

  2. 2

    Press your lower back toward the floor and engage your core.

  3. 3

    Lift both legs a few inches off the floor.

  4. 4

    Alternate kicking your legs up and down in a small, controlled flutter motion.

  5. 5

    Continue for the prescribed time or reps.

Notes

Placing your hands under your glutes creates a slight posterior pelvic tilt that reduces lower back strain. This is a great modification if the standard flutter kick causes lower back discomfort.

Muscles worked

Lower AbsHip FlexorsQuads
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Large Flutter Kick

Photography by

Kenny Johnson Photography