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Flutter Kick (Aquatic)

A swimming drill that targets the legs and core through alternating up and down kicking movements in the water, improving leg strength and cardiovascular endurance.

Exercise Overview

Category

Aquatic

Exercise_Type

Cardio

Difficulty_Level

Beginner

Technique

Hold onto a kickboard or pool edge with your arms extended. Lie face down in the water with your body straight. Perform alternating up and down kicks with your legs, keeping them straight and close together.

Starting Position

Begin holding a kickboard with arms extended, lying face down in the water with body straight, and core engaged.

Finishing Position

Continue the kicking motion while maintaining proper form and body position.

Form Cues

Keep your legs straight, maintain small kicks, engage your core, control the movement

Common Mistakes

Bending knees too much, large kicks, poor body position, not engaging core

Progression Tips

Increase duration, add resistance, perform without kickboard, or increase speed.

Regression Tips

Use larger kickboard, reduce duration, or practice in shallow water.

Safety Notes

Stop if you experience fatigue, leg cramps, or breathing difficulties. Maintain proper form to avoid injury. This exercise requires basic swimming ability.