Flutter Kicks - Fundamental
Recommendations: 2-3 Sets, 10-20 Reps
Beginner Glutes Hamstrings Strength Body Only Gym Home
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
Lay face down on a flat bench. Position yourself so that your upper thighs and legs are off the end of the bench. Point your toes. Your hands should grasp the sides of the bench around the level of your shoulders. This is the starting position. With a controlled and deliberate movement, raise your right leg and then lower it again while raising your left leg, as if you are doing a flutter kick in water. Breathe normally. Repeat for the recommended amount of time.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Lay face down on a flat bench, your upper thighs and legs are off the end of the bench, toes pointed.
Lay face down on a flat bench. Position yourself so that your upper thighs and legs are off the end of the bench. Point your toes. Your hands should grasp the sides of the bench around the level of your shoulders. This is the starting position.
Step 2
Raise your right leg, as if you are doing a flutter kick in water.
With a controlled and deliberate movement, raise your right leg, as if you are doing a flutter kick in water. Breathe normally.
Step 3
Lower your right leg while raising your left leg.
With a controlled and deliberate movement, lower your right leg while raising your left leg, as if you are doing a flutter kick in water. Breathe normally.