Скачать или смотреть Movement Demo - Flutter Kicks

Rogue athlete Arielle Loewen demonstrates proper form for flutter kicks in this quick and simple movement demo from Rogue HQ.

The flutter kick is a classic core and hip flexor exercise often used in fitness training, gymnastics, swimming, and military training. The athlete lies on their back, lifts the legs a couple of inches off the ground and alternates small, fast “fluttering” kicks up and down while keeping the midline braced and the legs long with toes pointed.

This movement can be used to develop core strength to help build capacity towards movements such as v-ups and toes to bar.

Benefits
Helps increase core strength and endurance, the core remains static so this movement builds isometric strength and therefore midline control.
Builds hip flexor strength
Movement has good transferability to sports such as swimming, running, kicking mechanics, and gymnastics.
Great foundational movement to build core strength that is used in the hollow hold, toes-to-bar, L-sits, and kipping.
Movement can be scaled

Set Up
Lie flat on your back, arms by your sides or hands under your hips for support.
Press lower back into the floor and contract your abdominals, creating a hollow shape.

Execution
Lift both legs approximately 6–12 inches off the ground, keep them straight, toes pointed.
Alternate small, controlled kicks up and down with straight legs.
Keep core braced — avoid arching lower back.
Perform for reps (e.g., 20–40 each leg) or for time (e.g., 20–40 seconds).

Regressions
Bent Knee Flutter Kick, perform with knees slightly bent, shortening the lever length
Increase the heigh of the feet off the floor, keeping the legs raised higher will put less stress on the core, again shortening the lever length
Shorter Sets: 10–15 sec intervals instead of long durations.
Hands under hips: Extra support for lumbar spine.

Progressions
Flutter Kick in full hollow hold position - Arms extended overhead, maintaining hollow position.
Weighted Flutter Kick, either or both of the following;
Hold light DB, plate, or medball overhead.
Add ankle weights
Mini- band resisted flutter kick, use a rogue mini band around ankles for added tension.
L-Sit flutter kick, perform at the top of dip on parallel bars, rings, or dip station or while hanging from a pull up bar or rings.
Tempo flutter kicks: Slow, controlled kicking rather than fast, this increase time under tension

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