Flutter Kicks

Glutes · Bodyweight

How to do it

Lie **face down** on a bench with your hips at the edge and your legs extended in the air, holding the sides. Raise both legs in line with your torso and from there **alternate lifting and lowering each a few centimetres**, fast, without either dropping below horizontal. Glutes and lower back work non-stop. The classic mistake is letting the legs fall below the bench between reps: they never drop below your body line for the whole set.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Legs

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