Flutter Kicks
Muscles worked: Abs.
How to do it
- On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.
- Start the movement by lifting the left leg higher than the right leg.
- Then lower the left leg as you lift the right leg.
- Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Low back pressed down
- Small fast kicks, heels off the floor
Logging it
IronPack suggests working in the 20 to 40 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Cable Crunch - abs
- Hanging Leg Raise - abs
- Ab Wheel Rollout - abs
- Ab Crunch Machine - abs
Track the flutter kicks properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.