A 180 lb male with an Intermediate-level Flutter Kicks of 67 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 140 lbs (0.78x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Flutter Kicks? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Flutter Kicks?
How Much Should You Flutter Kicks?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 20 | 94 | 201 | 335 |
| 120 | < 1 | 19 | 89 | 189 | 313 |
| 130 | < 1 | 18 | 84 | 178 | 295 |
| 140 | < 1 | 17 | 80 | 169 | 278 |
| 150 | < 1 | 17 | 76 | 161 | 264 |
| 160 | < 1 | 16 | 73 | 153 | 251 |
| 170 | < 1 | 15 | 70 | 146 | 239 |
| 180 | < 1 | 14 | 67 | 140 | 228 |
| 190 | < 1 | 14 | 64 | 134 | 218 |
| 200 | < 1 | 13 | 62 | 128 | 209 |
| 210 | < 1 | 12 | 59 | 123 | 201 |
| 220 | < 1 | 12 | 57 | 119 | 194 |
| 230 | < 1 | 11 | 55 | 115 | 187 |
| 240 | < 1 | 10 | 53 | 111 | 180 |
| 250 | < 1 | 10 | 51 | 107 | 174 |
| 260 | < 1 | 10 | 49 | 103 | 168 |
| 270 | < 1 | 9 | 48 | 100 | 163 |
| 280 | < 1 | 9 | 46 | 97 | 158 |
| 290 | < 1 | 8 | 44 | 94 | 153 |
| 300 | < 1 | 8 | 43 | 91 | 149 |
| 310 | < 1 | 8 | 42 | 89 | 144 |
| 90 | < 1 | 9 | 37 | 75 | 119 |
| 100 | < 1 | 9 | 37 | 73 | 114 |
| 110 | < 1 | 10 | 37 | 71 | 109 |
| 120 | < 1 | 11 | 36 | 69 | 105 |
| 130 | < 1 | 11 | 36 | 66 | 101 |
| 140 | < 1 | 11 | 35 | 64 | 97 |
| 150 | < 1 | 11 | 34 | 62 | 94 |
| 160 | < 1 | 11 | 34 | 60 | 91 |
| 170 | < 1 | 11 | 33 | 59 | 87 |
| 180 | < 1 | 11 | 32 | 57 | 85 |
| 190 | < 1 | 11 | 31 | 55 | 82 |
| 200 | < 1 | 11 | 30 | 54 | 79 |
| 210 | < 1 | 11 | 30 | 52 | 77 |
| 220 | < 1 | 10 | 29 | 51 | 75 |
| 230 | < 1 | 10 | 28 | 49 | 72 |
| 240 | < 1 | 10 | 27 | 48 | 70 |
| 250 | < 1 | 10 | 27 | 47 | 68 |
| 260 | < 1 | 10 | 26 | 45 | 67 |
How Does Age Affect Flutter Kicks Strength?
How Flutter Kicks standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 58 | 126 | 210 |
| 20 | < 1 | 14 | 70 | 149 | 245 |
| 25 | < 1 | 16 | 73 | 153 | 252 |
| 30 | < 1 | 16 | 73 | 153 | 252 |
| 35 | < 1 | 16 | 73 | 153 | 252 |
| 40 | < 1 | 16 | 73 | 153 | 252 |
| 45 | < 1 | 13 | 68 | 144 | 237 |
| 50 | < 1 | 11 | 62 | 133 | 221 |
| 55 | < 1 | 8 | 55 | 121 | 202 |
| 60 | < 1 | 6 | 47 | 108 | 182 |
| 65 | < 1 | 2 | 40 | 95 | 162 |
| 70 | < 1 | < 1 | 33 | 82 | 142 |
| 75 | < 1 | < 1 | 26 | 70 | 124 |
| 80 | < 1 | < 1 | 20 | 60 | 108 |
| 85 | < 1 | < 1 | 15 | 50 | 93 |
| 90 | < 1 | < 1 | 11 | 42 | 81 |
| 15 | < 1 | 5 | 26 | 53 | 83 |
| 20 | < 1 | 9 | 34 | 64 | 99 |
| 25 | < 1 | 10 | 35 | 67 | 103 |
| 30 | < 1 | 10 | 35 | 67 | 103 |
| 35 | < 1 | 10 | 35 | 67 | 103 |
| 40 | < 1 | 10 | 35 | 67 | 103 |
| 45 | < 1 | 9 | 32 | 62 | 96 |
| 50 | < 1 | 7 | 28 | 56 | 88 |
| 55 | < 1 | 4 | 24 | 50 | 80 |
| 60 | < 1 | 1 | 19 | 43 | 70 |
| 65 | < 1 | < 1 | 15 | 36 | 60 |
| 70 | < 1 | < 1 | 10 | 29 | 51 |
| 75 | < 1 | < 1 | 7 | 23 | 43 |
| 80 | < 1 | < 1 | 3 | 17 | 35 |
| 85 | < 1 | < 1 | < 1 | 13 | 28 |
| 90 | < 1 | < 1 | < 1 | 9 | 23 |
What Do Flutter Kicks Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Flutter Kicks, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.
Stronger than 20% of lifters. You can perform the Flutter Kicks with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.
Stronger than 50% of lifters. Your Flutter Kicks is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.
Stronger than 80% of lifters. You have built significant strength on the Flutter Kicks through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.
Stronger than 95% of lifters. Your Flutter Kicks strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.
How to Progress Your Flutter Kicks
Tier-specific training recommendations to move your Flutter Kicks to the next level.
- Train the Flutter Kicks 2x per week with slow, controlled reps.
- Focus on full range of motion and eliminating momentum or swinging.
- Keep sets at RPE 6-7 to develop proper movement patterns.
- Build the mind-muscle connection - feel the target muscle working on every rep.
- Increase load progressively while keeping strict form on the Flutter Kicks.
- Program 3-4 sets of 8-15 reps at RPE 7-8.
- Add a variation (different grip, angle, or equipment) to address development gaps.
- Place isolation work after your primary compound movements.
- Use drop sets, paused reps, and partial reps to break through Flutter Kicks plateaus.
- Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
- Manipulate tempo to increase time under tension without compromising form.
- Manage total volume for the target muscle group across all exercises.
- Maximize Flutter Kicks strength through precise programming and fatigue management.
- Use periodized blocks to cycle between volume, intensity, and deload phases.
- Quality of contraction matters more than load at this level.
- Continuous refinement of technique will yield the remaining gains.
How to Perform Flutter Kicks
- Lie flat on your back on an exercise mat.
- Place your hands under your buttocks or by your sides for support.
- Lift your legs off the ground, keeping them straight and close together. Your heels should hover a few inches above the ground.
- Engage your core muscles and begin to alternate lifting and lowering each leg in a scissor-like motion.
- Keep your lower back pressed into the mat to avoid strain.
- Continue to flutter your legs rapidly, maintaining a controlled movement.
- Breathe steadily throughout the exercise, avoiding holding your breath.
Tips for Flutter Kicks
- Keep your movements controlled and avoid letting your legs touch the ground.
- Maintain a slight bend in your knees if you experience lower back discomfort.
- Focus on engaging your core throughout the exercise to maximize effectiveness.
- Start with shorter durations and gradually increase as your core strength improves.
Where Do These Flutter Kicks Standards Come From?
These Flutter Kicks standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Flutter Kicks Good for Your Weight?
Strength standards help you objectively measure your Flutter Kicks performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Flutter Kicks 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.