Butterfly Kick
The Butterfly Kick mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Butterfly Kick Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis)
How to do the Butterfly Kick
Setup
Lie flat on your back on a mat.
Extend your legs straight up toward the ceiling with your feet together.
Place your arms flat by your sides, palms facing down, to provide stability.
Movement
Engage your core muscles to press your lower back firmly into the mat.
Slowly lower your legs just a few inches above the floor while keeping them straight.
Perform quick, small, alternating up-and-down kicking motions with your legs.
Keep the core fully braced throughout the entire movement to prevent the lower back from arching.
Maintain a steady rhythm until the desired number of reps or duration is reached.
Butterfly Kick FAQs
What muscles does the Butterfly Kick work?
The Butterfly Kick mainly works the core. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Butterfly Kick?
None. The Butterfly Kick is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.