Legs · Bodyweight
Lying Alternate Flutter Kick
How to do the lying alternate flutter kick, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with legs straight and hands tucked under your glutes for support. Lift both heels off the floor and kick your legs up and down in small, quick alternating strokes while keeping your lower back pressed down.
- 1Feel your lower abs working to hold the legs off the floor
- 2Keep the kicks small, quick, and controlled
- 3Press your lower back into the floor the whole time
Common mistakes
- Don't let your lower back arch off the floor
- Avoid kicking from the knees; drive from the hips
- Don't hold your breath; breathe steadily
Muscles worked
The lying alternate flutter kick mainly works the hip flexors and lower abs, with the upper abs and quads assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- Upper AbsSupport
- QuadsSupport
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the lying alternate flutter kick for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.