GlutesBeginner
Prone Flutter Kick
Face down with your hips at the end of a bench, you alternate small straight-leg kicks up and down behind you. It builds glute and hamstring endurance through short, controlled hip extensions.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 3
- Duration
- 30–45 sec
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.