Flutter Kicks

What it is

This exercise targets your posterior chain, primarily engaging your gluteal muscles and hamstrings. You perform continuous, alternating leg movements to strengthen these areas. It helps improve muscular endurance and stability in your lower body. You will feel this movement in the back of your thighs and glutes.

Technique tips

• Keep your gluteal muscles and hamstrings engaged throughout.
• Perform slow, controlled alternating leg movements.
• Maintain a stable torso, pressing your hips into the floor.
• Breathe consistently and naturally during the exercise.
• Avoid swinging; focus on deliberate muscle activation.
• Extend your legs fully, lifting them only a few inches.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.