> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Pike compression flutter kicks
> Novice · Dynamic · Alternate sides. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Athlete** | Louis |
| **Video length** | 17 s |
## Technique
1. Sit on the ground, lean forward and place your hands on the sides, somewhere near the knees.
2. Push on your hands and lift your legs off the ground.
3. Kick your legs up and down, alternating rapidly between the two (flutter kicks).
## Form tips
* The closer you place your hands to your feet, the harder the exercise will become.
* Do not lean back to lift your legs: lean forward and place weight on your hands. This is what improves your compression ability.
**Logging:** Alternate sides continuously.
## Muscles
Strength
- Pelvis
- Quadriceps
- Abs
- Obliques
Flexibility
- Glutes
- Hamstrings
- Hip adductors
- Legs
- Pelvis
* Iliacus
* Rectus femoris
* Psoas major
* Rectus abdominis
* External oblique
* Internal oblique
## Equipment
## Appears in
## Progressions
Intermediate
Novice
Beginner
Novice
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/pike-compression-flutter-kicks-e0zp). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
