Prone Flutter Kicks on a Bench
Differentiation: Mechanics
This variation of a glute kickback is unique. Here is how: you lay on your chest | and grip the sides of the bench | to maintain balance. Maintaining balance increases the strength of your entire core. You use your own body weight to activate your glute muscles, maximizing the strength and definition of your glutes.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Lie face-down lengthwise on the flat bench - with your hips on the edge of the bench
3) ...and your legs extended off the bench and straight out behind you.
4) Grip the sides of the bench to maintain stability.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you lift your left leg about two feet above the right or as high as you can tolerate.
3) Then, lower it.
4) Then lift the right leg.
5) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your legs straight while doing the kicks.
Raise your feet approximately 12 inches inches with each kick.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Add ankle weights for more resistance. Gradually increase the kicking [interval?] time as you become more accustomed to the exercise.