Heel Drive with Flutter Kicks

Description:

Heel Drive Flutter Kick is a core exercise that combines the elements of heel drives and flutter kicks.  This exercise targets the lower back, glutes, and hamstrings.  In order to maximize the benefit, ensure that glutes and hamstrings are constantly engaged to make sure that the knees do not bend when in the fluttering motion.  Similar to the heel drive, a stable platform is required.

Process:

• lie in a prone position on a stable platform
• slide down so that top of hips and legs hang off of the platform
• grab onto the side or front of the platform to avoid sliding off
• close legs and engage core, specifically focusing on engaging glutes and hamstrings
• drive heels towards the ceiling until legs are parallel with the ground
• kick legs up and down in alternating fashion without loosening core