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
Main muscles working (thicker lines)
Starting position
Lie face down on a flat bench with your hips at the end, hands holding the far edge and legs straight, level with your hips.
Squeeze your glutes to hold both legs straight and level with the bench.
Raise one leg a little higher as the other lowers slightly.
Switch legs in a steady, controlled flutter.
Keep your hips pressed into the bench throughout.
Breathing: Breathe steadily throughout; don't hold your breath.
Coaching tips
Legs long
Small and controlled
Hips stay on the bench
Common mistakes
Bending the knees
Arching the lower back to kick higher
Swinging the legs through a big range
Safety notes
Keep the range small if you feel it in your lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.