Butterfly kick

Floor or mat

Also called butterfly kicks, flutter kick, flutter kicks

Butterfly kick, start positionButterfly kick, end position
Images: Free Exercise DB (public domain)
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Lie on your back with hands by your sides or under the hips and lift both straight legs a few inches off the floor. Kick them up and down in small, quick alternating strokes.

  1. Lower back pressed into the floor
  2. Legs straight, heels just off the floor
  3. Small, controlled kicks
  4. Breathe steadily

Movement

Pattern
Trunk flexion
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
None

Muscles worked

Main movers get full credit for a set, helpers half.

Core
Lower body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.