How to do a Flutter Kick
- Lie on your back with legs straight and hands under your hips for support.
- Press your lower back into the floor and lift both heels a few inches up.
- Brace your core and kick your legs in small, quick alternating movements.
- Keep the legs long and the motion controlled, not flailing.
- Maintain the low-back contact throughout; raise the legs higher if it arches.
Keep in mind
- Press the lower back down before the heels leave the floor.
- Keep the kicks small and quick, driven from the hips.
- Keep the legs long with soft knees.
- Raise the legs a little higher the moment the back starts to lift.
Common mistakes
- Big, slow kicks that arch the back — smaller and faster is better here.
- Lifting the head and straining the neck — rest it down, or support it with one hand.
- Holding the breath — breathe steadily through the burn.
Breathing
Breathe steadily and shallowly; don't hold your breath.
Take care
Lower legs make this harder, not better — the moment the back lifts, raise them.
Easier and harder
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