Prone Bench Flutter Kicks
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Hip-dominant
- Secondary muscles
- Hip Flexors, Abs
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lying face down with your legs off the end of a bench, the small alternating kicks keep constant tension in the glutes - each leg holds its height while the other beats up and down. Volume, not load, is the currency here: think timed sets of twenty to forty seconds after your main hip work.
How to do the Prone Bench Flutter Kicks
- Lie flat on your back with your legs extended and your hands by your sides.
- Engage your core and lift your legs off the ground about 6 inches.
- Keeping your legs straight, alternate lifting one leg slightly higher than the other.
- Continue this fluttering motion for the desired number of repetitions.
Tip: Tuck the pelvis slightly and keep the ribs down so the glute, not the lower back, gets the squeeze.
Muscles worked
Common mistakes
- Arching to get higher — the range ends when the hip is fully extended, not when the spine bends; stop at the point where the glute is squeezed and go no further.
- Rushing the reps — most hip extensions are a squeeze exercise; pause at the top for a count unless the variation is meant to be rhythmic.
- Kicking instead of extending — on kickbacks keep the knee bent at a fixed angle so the glute drives the hip back; if the leg straightens as you lift, it has turned into a leg kick.
- Pull-throughs with a vertical torso — on a cable pull-through you need to hinge far forward with the hips back so the cable stretches the glutes before they fire.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Hip extensions are accessory glute work for after squats, deadlifts or hip thrusts. Cable pull-throughs superset well with cable rows on the same stack, and kickbacks with abduction work.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Prone Bench Flutter Kicks work?
The Prone Bench Flutter Kicks primarily works the glutes. It also involves the hip flexors and abs, which assist the movement and stabilise the joints.
Is the Prone Bench Flutter Kicks good for beginners?
Yes. The Prone Bench Flutter Kicks is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Prone Bench Flutter Kicks?
If you cannot do the Prone Bench Flutter Kicks, try the Bench Hip Extension, the Bench Reverse Hyperextension or the Prone Swimmer Kicks. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Prone Bench Flutter Kicks, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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