Flutter Kicks

glutesupper legsbody weight

Matutunan kung paano gawin ang Flutter Kicks nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Hip Flexors, Lower Abs.

Flutter Kicks exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Flutter Kicks

Sundin ang mga hakbang na ito para maisagawa ang Flutter Kicks nang may tamang form:

  1. 1Humiga nang patihaya, mga binti nakabukas at mga kamay sa mga gilid.
  2. 2I-engage ang core at itaas ang mga binti mula sa sahig mga 6 na pulgada.
  3. 3Pinapanatiling tuwid ang mga binti, mag-alternate ng pag-angat ng isang binti nang bahagyang mas mataas kaysa sa isa.
  4. 4Ituloy ang fluttering na galaw na ito para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Flutter Kicks

Primary

glutes

Secondary

hip flexorslower abs

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Flutter Kicks?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Flutter Kicks?

Ang Flutter Kicks ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Hip Flexors, Lower Abs. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Kailangan ba ng equipment para sa Flutter Kicks?

Hindi. Ang Flutter Kicks ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Flutter Kicks nang may tamang form?

Simulan sa pamamagitan ng Humiga nang patihaya, mga binti nakabukas at mga kamay sa mga gilid. I-engage ang core at itaas ang mga binti mula sa sahig mga 6 na pulgada. Pinapanatiling tuwid ang mga binti, mag-alternate ng pag-angat ng isang binti nang bahagyang mas mataas kaysa sa isa. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Flutter Kicks?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Flutter Kicks?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Flutter Kicks best for?

The Flutter Kicks fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Flutter Kicks sa Cora

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