Prone Flutter Kicks
10 reps
Lie face down and alternate lifting each straight leg behind you.
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GLUTES
Prone Flutter Kicks
Prone Flutter Kicks are done face down, alternating small leg lifts to fire up the glutes, hamstrings, and lower back. The constant switching keeps tension on the posterior chain while your core works to keep you steady. It's a good bodyweight option for strengthening the back of the body and hip extension.
How to do it
- 1
Lie face down on a bench with your hips near the bottom edge and your legs hanging off.
- 2
Hold the bench with both hands to anchor your upper body.
- 3
Squeeze your glutes and hamstrings to raise both legs until they line up with your torso.
- 4
Lift one leg a bit higher while the other lowers slightly, then reverse the two.
- 5
Keep alternating in a controlled rhythm, legs mostly straight, feeling it in the glutes and hamstrings.