Weighted Flutter Kick
UpdatedThe Weighted Flutter Kick mainly works the glutes & hips and hamstrings, with help from the lower back. You'll need: ankle weights and exercise bench.
Required Equipment
Weighted Flutter Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
How to do the Weighted Flutter Kick
Attach light ankle weights and lie face down on an exercise bench with your hips resting near the edge and your hands gripping the front of the bench.
Engage your core and glutes to lift both straight legs slightly off the floor.
Begin the movement by raising one leg upward while lowering the opposite leg in a smooth flutter kicking motion.
Keep your legs straight and core tight as you continuously alternate legs in a controlled rhythm.
Breathe steadily throughout the movement and lower your legs gently to the floor when finished.
Weighted Flutter Kick FAQs
What muscles does the Weighted Flutter Kick work?
The Weighted Flutter Kick mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Weighted Flutter Kick?
Ankle weights and exercise bench.
What workout day should the Weighted Flutter Kick go on?
It belongs on leg day in a push/pull/legs routine.
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