Bench · Glutes
Lying Bench Flutter Kicks is the bench exercise for the glutes in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The gluteus maximus is the largest muscle in the body and the main hip extensor: it powers standing up from a squat, climbing and sprinting. The gluteus medius and minimus sit higher on the side of the hip; they lift the leg out to the side and keep the pelvis level when you stand on one leg.
02
Using a bench, check it is stable before you start, hold the sides for support and keep each rep small and controlled. A flat bench is a simple support that opens up many exercises. Used on its own, it lets you lie with your hips at the edge for lower-body and core moves such as flutter kicks.
03
Combine a bridge or hip thrust with a squat or lunge pattern, then add one abduction exercise. Single-leg glute bridges are a good bodyweight step up from the standard bridge.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with glutes training.
Guides from the GymStreak blog on this topic.
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