How to do the Flutter Kick, step by step
- Lie on your back, hands under your glutes.
- Press your lower back into the floor.
- Lift your legs just off the floor.
- Kick up and down in short, alternating strokes; each side counts.
Common mistakes and how to fix them
- Arched lower backhold your legs higher.
- Big kickssmall, fast movements.
How to scale the Flutter Kick
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Legs higher
- Shorter set
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.