{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Flutter Kicks",
      "kind": "common"
    },
    {
      "text": "Lying Flutter Kick",
      "kind": "common"
    },
    {
      "text": "Supine Flutter Kick",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "conditioning"
    ],
    "movement_patterns": [
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "235"
  },
  "id": "oec:flutter-kick",
  "instructions": {
    "setup": [
      "Lie flat on your back on a mat with your legs extended straight and together.",
      "Place your arms by your sides with palms down, or slide your hands slightly under your glutes for pelvis support.",
      "Press your lower back firmly into the floor and brace your midsection."
    ],
    "steps": [
      "Lift both heels approximately four to six inches off the ground.",
      "Raise one leg slightly higher while lowering the other toward the floor without letting it touch.",
      "Reverse the motion in a continuous, controlled, rhythmic flutter from the hips.",
      "Maintain a flat lower back and rigid legs throughout the entire set."
    ],
    "breathing": "Breathe continuously in a shallow, rhythmic pattern without letting your abdominal brace relax.",
    "cues": [
      "Glue your lower back to the floor",
      "Kick from the hips, not the knees",
      "Keep the kicks small and controlled"
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lumbar spine and allowing the lower back to peel off the floor.",
        "correction": "Press your lower back firmly down by engaging your abs, and kick at a higher angle if necessary."
      },
      {
        "fault": "Bending the knees excessively to make the motion easier.",
        "correction": "Keep the knees locked or soft-locked so the movement originates purely at the hip joints."
      },
      {
        "fault": "Flailing with excessively large kicks.",
        "correction": "Constrain the flutter to short, crisp amplitudes of six to twelve inches between feet."
      }
    ],
    "safety": {
      "precautions": [
        "If you experience lower back strain, raise your kicking angle higher toward the ceiling to reduce the lever arm."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Flutter Kick",
  "previous_ids": [
    "oec:flutter-kicks"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Flutter Kicks",
        "url": "https://wger.de/en/exercise/235/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "nate303303"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:scissor-kick"
    },
    {
      "type": "substitute-for",
      "target": "oec:lying-leg-circle"
    },
    {
      "type": "substitute-for",
      "target": "oec:lying-leg-raise"
    }
  ],
  "setup": {
    "position": "supine"
  },
  "status": "active",
  "summary": "A supine bodyweight core exercise where the legs alternate in small up-and-down fluttering motions while the abdominals resist lumbar extension."
}