Hollow Body Flutter Kicks

CoreBW

Small alternating leg flutters performed while maintaining the hollow body brace, challenging the anterior core to resist extension as the hip flexors work dynamically against gravity.

Demo: Athlean-X

Sets

3

Reps

30-40 sec

Rest

45s

Contraindications

Low back pain when legs lower — keep legs higher or bend knees.

Setup

Lie supine in a hollow body position with hands at sides or behind the head, legs extended a few inches off the floor.

Execution

  1. 1Lock the low back flat via posterior pelvic tilt
  2. 2Alternate small up-and-down flutters of the legs, staying low
  3. 3Keep legs straight and toes pointed
  4. 4Do not let the low back arch off the floor as fatigue sets in
  5. 5Breathe continuously through the set

Key cues

  • Small flutters, not big kicks
  • Low back stays pinned down
  • Legs stay just a few inches off the ground
  • Point the toes

Common faults

  • Low back arching as legs fatigue
  • Kicking too high, turning it into a hip flexor exercise
  • Holding breath
  • Head craning forward for momentum

Tweaks

  • Lower the legs closer to the floor for more difficulty
  • Add ankle weights
  • Time-based sets instead of rep counts

Regressions

Hollow Body Hold

Progressions

Hollow Rock

Muscles

Primary: Rectus Abdominis, Hip Flexors

Secondary: Transverse Abdominis, Quads

Notes

ANTI-EXTENSION.

Sources

Attribution: Gymnastics Strength Training (GST) canon / Athlean-X