Exercise library
Core
Flutter Kick
No equipment needed
- Primary muscle
- Core
- Also works
- Quads
- Equipment
- Bodyweight
- Movement pattern
- Core
- Role in a program
- Accessory
How to do it
Lie on your back with legs straight and hands under your lower back for support. Lift both heels a few inches off the floor and alternate small, quick up-and-down kicks. Keep your lower back pressed down and abs braced throughout.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the core — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bicycle CrunchBodyweightCore
- CrunchBodyweightCore
- Dead BugBodyweightCore
- Decline Sit-UpBodyweightCore
- Dragon FlagBodyweightCore
- Hanging Knee RaiseBodyweightCore
No-equipment alternatives
Training at home or on the road — bodyweight options for the core: