Flutter Kicks (Face Down)

Technique

How to perform Flutter Kicks (Face Down)

1. Lie face down on a flat bench with your torso supported and your hips near its edge.
2. Hold the bench and extend your legs behind you with your knees straight.
3. Raise your legs toward hip height while keeping your pelvis steady against the bench.
4. Lift one leg slightly as you lower the other, alternating small controlled movements at the hips.
5. Keep your torso still rather than arching or rocking your lower back to lift the legs higher.
6. Finish by lowering your legs under control and getting off the bench.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.