Lie face down with legs extended and forehead resting on your hands.
Lift both legs a few inches off the floor.
Flutter your legs up and down in small, quick alternating kicks.
Keep your legs straight and glutes engaged the whole time.
Keep the core tight so your lower back stays quiet.
The one cue that matters
⚡
Squeeze your glutes to lift the legs, don't crank from your lower back.
Muscles worked
The Prone Flutter Kicks is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.
FAQ
What muscles does the Prone Flutter Kicks work?
The Prone Flutter Kicks primarily works the Glutes with Hamstrings assisting.
What if I can't do many reps yet?
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
How many sets and reps of Prone Flutter Kicks?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
