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.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Flutter Kicks for a 180 lb male is about 67 reps. Use the calculator below to convert your own Flutter Kicks into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 140 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your Flutter Kicks? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many Flutter Kicks Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 67 Flutter Kicks in one set, which is an Intermediate result. An advanced lifter does 140+, and an elite lifter reaches 228 or more.
Flutter Kicks rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 67 Flutter Kicks at an Intermediate level, while a 140 lb woman should do about 35.
By age: at an Intermediate level a 30 year old does about 73 Flutter Kicks, dropping to about 62 by age 50. See the By Age tab for every band.
What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.
FitnessVolt strength standards, with gym and competition datasets labeled separately
How Strong Is Your Flutter Kicks?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Flutter Kicks entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Flutter Kicks?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| 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 |
Is Your Flutter Kicks Good?
A quick read on what counts as a good Flutter Kicks at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Flutter Kicks is about 67 reps. Advanced lifters hit 140 reps, and Elite is 228 reps.
Women (140 lb): a good (Intermediate) Flutter Kicks is about 35 reps. Advanced lifters hit 64 reps, and Elite is 97 reps.
Flutter Kicks Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 67 reps at an Intermediate level.
Women: a 140 lb female should do about 35 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 76 reps, and a 220 lb lifter does about 57 reps at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male does about 73 reps, while by age 50 the Intermediate standard is about 62 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect Flutter Kicks Strength?
How Flutter Kicks standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| 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?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Is Your Flutter Kicks Good for Your Weight?
Use this page to compare your Flutter Kicks against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max 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.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
