Flutter Kicks

Flutter Kicks is a core exercise focused on Rectus abdominis, External obliques. You can review average reps and rep standards on one page.

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Average reps: Intermediate

Reference for an intermediate lifter.

Men 73

Women 35

Flutter Kicks: Average reps

Level
Beginner	< 1	< 1
Novice	16	10
Intermediate	73	35
Advanced	153	67
Elite	252	103

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	20	94	201	334
55	< 1	19	88	188	311
60	< 1	18	83	176	291
65	< 1	17	79	166	273
70	< 1	16	75	157	258
75	< 1	15	71	149	244
80	< 1	15	68	142	232
85	< 1	14	65	135	221
90	< 1	13	62	129	211
95	< 1	12	59	124	202
100	< 1	12	57	119	193
105	< 1	11	55	114	186
110	< 1	10	52	110	178
115	< 1	10	50	106	172
120	< 1	9	48	102	166
125	< 1	9	47	98	160
130	< 1	8	45	95	155
135	< 1	8	43	92	150
140	< 1	8	42	89	145

Men by age [Reps]

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

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	8	37	75	120
45	< 1	9	37	73	114
50	< 1	10	37	71	109
55	< 1	11	36	68	105
60	< 1	11	36	66	100
65	< 1	11	35	64	96
70	< 1	11	34	62	92
75	< 1	11	33	59	89
80	< 1	11	32	58	86
85	< 1	11	31	56	83
90	< 1	11	30	54	80
95	< 1	11	30	52	77
100	< 1	10	29	51	75
105	< 1	10	28	49	72
110	< 1	10	27	47	70
115	< 1	10	26	46	68
120	< 1	10	25	45	66

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
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

Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	20	94	201	334
55	< 1	19	88	188	311
60	< 1	18	83	176	291
65	< 1	17	79	166	273
70	< 1	16	75	157	258
75	< 1	15	71	149	244
80	< 1	15	68	142	232
85	< 1	14	65	135	221
90	< 1	13	62	129	211
95	< 1	12	59	124	202
100	< 1	12	57	119	193
105	< 1	11	55	114	186
110	< 1	10	52	110	178
115	< 1	10	50	106	172
120	< 1	9	48	102	166
125	< 1	9	47	98	160
130	< 1	8	45	95	155
135	< 1	8	43	92	150
140	< 1	8	42	89	145

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	8	37	75	120
45	< 1	9	37	73	114
50	< 1	10	37	71	109
55	< 1	11	36	68	105
60	< 1	11	36	66	100
65	< 1	11	35	64	96
70	< 1	11	34	62	92
75	< 1	11	33	59	89
80	< 1	11	32	58	86
85	< 1	11	31	56	83
90	< 1	11	30	54	80
95	< 1	11	30	52	77
100	< 1	10	29	51	75
105	< 1	10	28	49	72
110	< 1	10	27	47	70
115	< 1	10	26	46	68
120	< 1	10	25	45	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
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

Group	Muscles
Primary muscles	Rectus abdominis, External obliques
Secondary muscles	Quadriceps, Adductors
Stabilizers	External obliques, Erector spinae, Gluteus maximus
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	20	94	201	334
55	< 1	19	88	188	311
60	< 1	18	83	176	291
65	< 1	17	79	166	273
70	< 1	16	75	157	258
75	< 1	15	71	149	244
80	< 1	15	68	142	232
85	< 1	14	65	135	221
90	< 1	13	62	129	211
95	< 1	12	59	124	202
100	< 1	12	57	119	193
105	< 1	11	55	114	186
110	< 1	10	52	110	178
115	< 1	10	50	106	172
120	< 1	9	48	102	166
125	< 1	9	47	98	160
130	< 1	8	45	95	155
135	< 1	8	43	92	150
140	< 1	8	42	89	145

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	8	37	75	120
45	< 1	9	37	73	114
50	< 1	10	37	71	109
55	< 1	11	36	68	105
60	< 1	11	36	66	100
65	< 1	11	35	64	96
70	< 1	11	34	62	92
75	< 1	11	33	59	89
80	< 1	11	32	58	86
85	< 1	11	31	56	83
90	< 1	11	30	54	80
95	< 1	11	30	52	77
100	< 1	10	29	51	75
105	< 1	10	28	49	72
110	< 1	10	27	47	70
115	< 1	10	26	46	68
120	< 1	10	25	45	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
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

Flutter Kicks

Average reps: Intermediate

Flutter Kicks: Average reps

Flutter Kicks: Rep standards

Men by bodyweight (kg) [Reps]

Men by age [Reps]

Women by bodyweight (kg) [Reps]

Women by age [Reps]

Muscles worked

Track and analyze in the Shiba app

How to read the table

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Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	20	94	201	334
55	< 1	19	88	188	311
60	< 1	18	83	176	291
65	< 1	17	79	166	273
70	< 1	16	75	157	258
75	< 1	15	71	149	244
80	< 1	15	68	142	232
85	< 1	14	65	135	221
90	< 1	13	62	129	211
95	< 1	12	59	124	202
100	< 1	12	57	119	193
105	< 1	11	55	114	186
110	< 1	10	52	110	178
115	< 1	10	50	106	172
120	< 1	9	48	102	166
125	< 1	9	47	98	160
130	< 1	8	45	95	155
135	< 1	8	43	92	150
140	< 1	8	42	89	145

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	8	37	75	120
45	< 1	9	37	73	114
50	< 1	10	37	71	109
55	< 1	11	36	68	105
60	< 1	11	36	66	100
65	< 1	11	35	64	96
70	< 1	11	34	62	92
75	< 1	11	33	59	89
80	< 1	11	32	58	86
85	< 1	11	31	56	83
90	< 1	11	30	54	80
95	< 1	11	30	52	77
100	< 1	10	29	51	75
105	< 1	10	28	49	72
110	< 1	10	27	47	70
115	< 1	10	26	46	68
120	< 1	10	25	45	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
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