Exercise guide
Sitting Flutter Kick On A Padded Stool
- Beginner
- Isolation
- Rep-based
- Waist
This exercise targets the lower abdominals and hip flexors while improving core stability and endurance. Sitting on a stool increases the challenge to your balance and allows for a greater range of motion compared to performing the movement on the floor.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a padded stool or bench with your feet flat on the floor.
- Lean your torso back at a 45-degree angle while maintaining a neutral spine and proud chest.
- Grip the edges of the stool behind your hips for stability and lift both legs off the floor, extending them straight out.
- Engage your core by pulling your belly button toward your spine.
How to do it
- Exhale as you begin small, alternating up-and-down 'fluttering' kicks with your legs.
- Keep your legs straight and toes pointed, ensuring the movement originates from the hips rather than the knees.
- Inhale and exhale rhythmically, maintaining a steady tempo for the duration of the set.
- Keep your legs elevated throughout the movement, never letting your heels touch the floor.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders or lower back.
- Ensure your knees remain locked or only slightly bent to keep tension on the abs.
- Maintain a consistent lean-back angle to keep the core under constant tension.
- Avoid using momentum; keep the kicks small, fast, and controlled.
Pro tips
- Squeeze your quadriceps throughout the movement to help keep your legs straight and further engage the hip flexors.
- Focus on pressing your lower back slightly forward to prevent arching, which protects the lumbar spine and maximizes abdominal recruitment.
Make it harder
- Remove your hands from the stool and hold them out to your sides or across your chest to significantly increase the balance requirement.
- Slow down the tempo of the kicks or increase the vertical range of the 'flutter' to increase time under tension.
Frequently asked
- What muscles does the sitting flutter kick on a padded stool work?
- The sitting flutter kick on a padded stool primarily targets the abs and obliques, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the sitting flutter kick on a padded stool?
- The sitting flutter kick on a padded stool requires no equipment — just your body weight.
- Is the sitting flutter kick on a padded stool good for beginners?
- Yes. The sitting flutter kick on a padded stool is a beginner-friendly movement and a strong foundation to build on.