Flutter Kicks

This is an exercise for quadriceps and hamstring strengthening.

Steps

  1. Lie face down on a bench with your hips on the edge, hold onto the bench with your hands.
  2. Allow your legs and toes hang down.
  3. Draw your abs in, squeeze your gluts and hamstrings.
  4. Kick each back and up while keeping your hips on the bench.
  5. Alternate kicking each leg.
  • Type: isolation
  • Primary: hamstrings
  • Secondary: quadriceps
  • Equipment: flat bench
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