Flutter Kicks

Muscles worked

Two muscle groups share the work: the hamstrings, which extend the hip and bend the knee, frequently at both joints in the same repetition and the gluteus maximus, which is the strongest hip extensor you have and drives the pelvis forward at the top of the movement.

Because more than one joint is moving, the work does not stay in one place: the quadriceps straighten the knee and take load on the descent.

Every exercise for:HamstringsGlutesQuadriceps

How this movement works

The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A bench fixes the torso angle and gives you something to drive against, which is what lets the load go up without your position wandering.

No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.

Every exercise using:BenchBody only

These train the hamstrings and glutes too, using equipment this one does not:

• Glute Ham Raisemachine
• Good Morningbarbell
• Hamstring-SMRfoam roll
• Kettlebell Dead Cleankettlebell
• Stiff-Legged Dumbbell Deadliftdumbbell

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 86 hamstrings exercises in this database, 37 are listed at beginner level.