Core · Bodyweight
Flutter Kicks
How to do the flutter kicks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
See it in motion
How to do it
Lie on your back, lift legs off the ground, and alternate small, controlled kicks up and down.
- 1Lie on your back with your lower back pressed into the floor and alternate small kicks, feeling your lower abs and hip flexors working
- 2Keep your legs straight and move them in a controlled, rhythmic fashion
- 3Engage your core to prevent your lower back from arching off the ground
Common mistakes
- Don't kick from your knees or use large, sweeping motions
- Avoid letting your lower back lift off the floor; if it does, raise your legs slightly
- Don't hold your breath or tense your neck; keep your shoulders relaxed
Muscles worked
The flutter kicks mainly works the lower abs and hip flexors, with the upper abs, obliques, and quads assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
Kovo programs the flutter kicks for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the bicycle crunches
- How to do the cable crunch
- How to do the cable pallof press
- How to do the woodchop
- How to do the captains chair leg raise
Last reviewed April 2026.