# Lying Floor Horizontal Flutter Kick - Canonical: https://fitwill.app/exercise/9321/lying-floor-horizontal-flutter-kick/ - Media ID: 9321 - Primary muscle: Hips - Body part: Core - Equipment: Exercise Mat - Video: https://fitwill.app/videos/9321/lying-floor-horizontal-flutter-kick.mp4 ## Description The Lying Floor Horizontal Flutter Kick is a bodyweight core exercise performed on your back, where you hold both legs straight and elevated off the floor, then alternate them up and down in a steady scissoring rhythm. Because your body stays flat on the ground and your legs work against gravity the entire time, the demand sits squarely on the hip flexors and the deep abdominals that keep your pelvis and lower back anchored. It looks simple, but the longer you keep your feet from touching down, the more your midsection has to earn every repetition. This movement is a solid choice for anyone building foundational core endurance: beginners learning to brace properly, runners and cyclists who want stronger hip flexion, or anyone who finds hanging leg raises too demanding but still wants direct work for the lower trunk. Swimmers will also recognize the pattern, since it mirrors the flutter kick used in freestyle and backstroke, just with your back supported by the floor instead of the water. The main muscles working here are the hip flexors, especially the iliopsoas and rectus femoris, which drive each leg up and control it on the way down. The lower abdominals and transverse abdominis work isometrically to keep your ribs down and your lumbar spine pressed toward the floor, while the quadriceps hold the knees straight. If your lower back arches or peels off the ground, that is the cue that the stabilization demand has outgrown your current control. Setup matters more than speed. Lie flat on an exercise mat with your arms alongside your body, palms facing down for a little extra stability. Extend both legs toward the ceiling, then lower them to a workable angle, and only begin the flutter once your lower back is fully in contact with the floor. Raising the legs higher shortens the lever and makes the hold easier; lowering them closer to the floor makes it significantly harder. Execution is a small, controlled exchange: one leg drops a few inches while the other lifts, then they trade positions without either heel touching down. Keep the knees locked softly straight, the ankles relaxed, and the movement smooth rather than jerky. Breathe continuously throughout, because holding your breath tends to collapse your brace and let the lower back arch. Use the Lying Floor Horizontal Flutter Kick as a finisher after squats or hinges, as part of a dedicated core circuit, or as a warm-up activation drill before lower-body training. Start with short timed sets of 15 to 30 seconds or 10 to 20 exchanges per side, and progress by extending the time under tension rather than adding speed. If you feel strain in your lower back rather than your hips and abs, bend the knees slightly or raise the working angle until your control catches up. ## Instructions 1. Lie flat on your back on an exercise mat with your legs extended and your arms resting alongside your torso, palms facing down against the floor. 2. Lift both straight legs toward the ceiling, then lower them together to about a 45-degree angle or higher, so your entire lower back stays pressed into the mat. 3. Brace your abdominals by drawing your belly button gently toward your spine and pressing your lumbar region flat against the floor before the legs start moving. 4. Keep your head neutral on the mat and your shoulders relaxed; avoid tucking the chin hard or lifting the head to watch your feet. 5. Begin the flutter by lowering one leg a few inches toward the floor while simultaneously raising the other leg a few inches higher. 6. Reverse the exchange in a smooth, controlled rhythm so the legs trade positions like scissors, keeping both knees straight and neither foot touching the ground. 7. Exhale steadily through the exchanges and inhale through the nose; do not hold your breath at any point during the set. 8. Continue for your target time or repetitions, keeping the range short enough that your lower back never arches or lifts off the mat. 9. To finish, bring both legs together, bend the knees, and lower your feet to the floor with control before standing up or resting. ## Tips & Tricks - The most common failure point is the lower back arching as the legs drop. If you feel your lumbar spine lift, raise both legs to a steeper angle instead of stopping the set entirely. - Keep the flutter small. Big sweeping leg swings shift the work from the hip flexors to momentum and make your pelvis rock side to side. - Point your toes gently toward the ceiling or slightly forward, but stay relaxed through the ankles. Tense, clenched feet usually signal that you are straining elsewhere too. - Press your palms firmly into the mat for extra pelvic stability, especially if this is one of your first sessions with the movement. - If your neck feels tense, rest the back of your head fully on the mat and look straight up rather than craning forward to check your leg position. - Slower is harder here. Counting exchanges at a two-second tempo per leg keeps the hip flexors and lower abs under continuous tension instead of letting momentum do the lifting. - Slightly bent knees make the exercise easier by shortening the lever. Straighten them progressively over weeks rather than forcing full extension on day one. - Stop the set the moment your heels want to touch the floor or your back arches. Ending a set early with clean form builds better control than grinding out sloppy reps. - Place a thin pad or folded towel under the sacrum if the hard floor bothers your tailbone, but avoid a thick cushion that tilts your pelvis forward. ## Frequently Asked Questions ### Which muscles does the Lying Floor Horizontal Flutter Kick target the most? The hip flexors, particularly the iliopsoas, do most of the lifting and lowering, while the lower abdominals and transverse abdominis work continuously to hold your pelvis stable and your lower back flat against the mat. ### How high should my legs be during the Lying Floor Horizontal Flutter Kick? Start around a 45-degree angle, where you can keep your lower back fully pressed to the floor. As your control improves, lower the starting angle gradually to increase the challenge on the hip flexors and abs. ### Is the Lying Floor Horizontal Flutter Kick safe for people with lower back sensitivity? It can be, because your back is fully supported by the floor, but the long lever of straight legs loads the lumbar region. If you have a history of back issues, keep the legs higher, bend the knees slightly, and stop if you feel anything beyond mild muscular effort. ### Why do my lower back and not my abs feel the Lying Floor Horizontal Flutter Kick? That usually means your pelvis is tipping forward and your lumbar spine is arching as the legs descend. Raise both legs to a steeper angle, re-brace your abdominals, and use a smaller flutter range until your lower back stays flat throughout. ### How is this different from a standard flutter kick with the head and shoulders raised? With your head down and arms alongside your body, the emphasis shifts toward the hip flexors and pelvic control rather than combined upper-abdominal flexion, making it a gentler starting point before progressing to the raised-scapula version. ### Can beginners do the Lying Floor Horizontal Flutter Kick? Yes, and it is actually a good beginner drill because the floor provides feedback. Beginners should keep the legs fairly high, use short sets of 15 to 20 seconds, and prioritize a flat lower back over a long time under tension. ### How long should I hold the flutter before progressing? Aim for 20 to 30 seconds of continuous, smooth exchanges with your lower back flat and no heel contact. Once that feels controlled, add 5 to 10 seconds per set or lower the leg angle slightly instead of speeding up. ### What can I substitute if the Lying Floor Horizontal Flutter Kick is too difficult? Try alternating single-leg lowers with one foot planted on the floor, or bend your knees to shorten the lever. Both versions train the same hip flexion and trunk-stabilization pattern with less load. ### Should my feet ever touch the floor during the exercise? No, the set ends when your heels want to touch down. Letting the feet tap the floor gives your hip flexors and abs a rest break and defeats the continuous-tension nature of the movement. ### Do I need any equipment besides a mat for this exercise? No, it is a pure bodyweight movement. A mat is recommended purely for comfort on the tailbone and spine, and optional ankle weights can be added later once your form is consistently clean.