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Flutter kicks

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Flutter kicks

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your hip flexors and core
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lying on your back, squeeze your shoulder blades down and together and use your abdominals to flatten your lower back to the floor. This needs to remain the same throughout
  5. Next raise both feet off the floor with straight knees and essentially kick your legs at the hips
  6. To make this exercise harder you can add ankles weight progressively
  7. For strengthening you should perform 12-20 kicks to fatigue
  8. You should perform 3-5 sets with 3 minutes rests
  9. This session can be done 2-3 times per week
  10. For endurance you should perform 30-50 kicks to fatigue
  11. You should perform 3-5 sets with no more than 30 second rests
  12. This session can be done 2-3 times per week

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  • 113 Chester Rd, Talke, ST7 1SB
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Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).