Flutter Kicks

This is an exercise for quadriceps and hamstring strengthening.


  1. Lie face down on a bench with your hips on the edge, and hold onto the bench with your hands.
  2. Allow your legs and toes to hang down.
  3. Draw your abs in, and squeeze your glutes and hamstrings.
  4. Kick each back and up while keeping your hips on the bench.
  5. Alternate kicking each leg.