Exercise
FLUTTER KICK
Stand
Squat
Form cues
Squeeze the glute of the lifting leg to initiate the movement — not the lower back
Keep the kicks small and controlled rather than high and explosive
Keep the toes pointed throughout for a full posterior chain contraction
Avoid arching the lower back — the lift should come from hip extension, not lumbar hyperextension
This targets the posterior chain and is a great foundation for back extensions
Instructions
Step-by-step technique
Lie face down on a mat in a prone position, resting your forehead on your hands placed in front.
Engage your glutes and core to protect the lower back.
Keeping both legs straight, raise one leg off the floor in a controlled extension.
Lower that leg and simultaneously raise the opposite leg.
Alternate the legs in a continuous flutter-kick pattern.
Maintain a steady rhythm for the desired duration or repetitions per leg.