How to do the Seated Flutter Kicks
- Sit on the end of a bench, hands beside your hips.
- Lean back slightly and lift both straight legs.
- Alternate short up-and-down kicks, one leg up as the other lowers.
- Keep your stomach tight and torso steady throughout.
Full technique — 7 steps
- Sit on the end of a flat bench and place your hands on the bench beside your hips.
- Lean back slightly, tighten your stomach, and keep your back flat.
- Lift both legs off the floor with your knees straight.
- Raise one leg while lowering the other in a short, controlled scissor motion.
- Keep alternating without letting your feet touch the floor.
- Keep your torso and arms still while only your legs move.
- Lower both feet to the floor at the end of the set.
Common mistakes
- Rounding the back to lean away
- Kicking too high each rep
- Bending knees excessively
- Swinging legs with momentum
- Dropping the feet between kicks
Form cues
- Keep knees straight
- Keep kicks short
- Keep ribs down
- Breathe through the set
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Overhead Sit-Up Harder
- Dumbbell Decline Sit-Up Harder
Suspension trainer
Barbell
- Barbell Overhead Sit-Up Harder
Resistance bands
- Resistance Band Dead Bug Same level
- Kneeling Resistance Band Crunch Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Ab Wheel Straight Arm Crunch
- Easier Bench Knee Tuck
- This exercise Seated Flutter Kicks
- Harder Ab Wheel Pass Crunch
- Harder Ab Wheel Half Rollout
Too hard for now? Start with the Bench Knee Tuck.
Quick answers
What muscles does the Seated Flutter Kicks work?
Primary: Abs 8/10. Also works: Obliques 5/10, Lower back 3/10.
When should I do the Seated Flutter Kicks in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.
How many sets and reps of the Seated Flutter Kicks?
Strength: 3 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 15–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–40 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Seated Flutter Kicks?
Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Suspension trainer: Supine Suspension Trainer Knee Tuck, Suspension Trainer Mountain Climbers. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch.
What is an easier version of the Seated Flutter Kicks?
Bench Knee Tuck (20% of bodyweight), Ab Wheel Straight Arm Crunch (15% of bodyweight).
What is a harder version of the Seated Flutter Kicks?
Ab Wheel Pass Crunch (30% of bodyweight), Ab Wheel Half Rollout (40% of bodyweight).
