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Flutter Kicks strength standards

What is a good Flutter Kicks?

For a 180 lb male, an Intermediate Flutter Kicks is about 67 reps. Advanced starts around 140 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Flutter Kicks Should You Be Able to Do?

Flutter Kicks rep targets for a 180 lb man, by training level:

Beginner< 1
Novice14 reps
Intermediate67 reps
Advanced140 reps
Elite228 reps

Flutter Kicks Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Flutter Kicks standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Flutter Kicks Standards by Age

How the Flutter Kicks standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Flutter Kicks standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Flutter Kicks Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male doing 67 Flutter Kicks is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Flutter Kicks Strength Levels Mean

Beginner

You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Flutter Kicks

Tier-specific training recommendations to move your Flutter Kicks to the next level.

Beginner → Novice Your First Full Reps
  • Start with an easier version you can do for 8 to 12 clean reps.
  • Move to the full version once 12 clean reps feel easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the hardest point.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Flutter Kicks

Flutter Kicks demonstration
Primary Muscles Quadriceps, Hip Flexors, Lower Abdominals
Equipment None
Difficulty Beginner
Type Isolation
  1. Lie flat on your back on an exercise mat.
  2. Place your hands under your buttocks or by your sides for support.
  3. Lift your legs off the ground, keeping them straight and close together. Your heels should hover a few inches above the ground.
  4. Engage your core muscles and begin to alternate lifting and lowering each leg in a scissor-like motion.
  5. Keep your lower back pressed into the mat to avoid strain.
  6. Continue to flutter your legs rapidly, maintaining a controlled movement.
  7. Breathe steadily throughout the exercise, avoiding holding your breath.

Tips

  • 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.

Read the complete Flutter Kicks guide on FitnessVolt →

Where Do These Flutter Kicks Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Flutter Kicks table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Flutter Kicks itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Flutter Kicks number depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier in Flutter Kicks after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Flutter Kicks table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.