Male

Flutter Kicks

Muscles involved

When you perform flutter kicks on the bench, the key to feeling real engagement in your glutes and hamstrings isn't speed, but the constant control you maintain throughout every single repetition. By working with just your body weight, you can focus on mastering the technique without placing unnecessary stress on your joints. You will feel a steady, progressive muscle burn that signals you are targeting your posterior chain effectively. Trust your alignment, keep a smooth scissor motion going, and feel how each phase strengthens your lower body while maintaining total hip stability during the entire set.

How to do it

1. Lie face down on a flat bench with your hips at the edge and your legs straight in the air. 2. Lift your left leg a bit higher than your right, keeping your legs straight. 3. Lower your left leg while elevating your right, in a scissor motion. 4. Continue alternating your legs rhythmically, contracting your glutes and thighs.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your legs straight during the entire movement. - The movement should be controlled, not impulsive. - Contract your glutes and abdomen to stabilize your torso.