Steps
- On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- Start the movement by lifting the left leg higher than the right leg.
- Then lower the left leg as you lift the right leg.
- Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.
Tracking it in OneRep
Add the flutter kicks to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.
Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.
Where the instructions come from
The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.