Should a flutter kick come from the hips or the knees?

From the hips. The whole leg moves in a long, loose motion with only a slight, natural bend at the knee. Kicking mostly from the knees (a bicycle motion) creates drag and tires you out without moving you forward.

Why does my flutter kick not move me forward?

Usually because you're bending your knees too much, kicking too big and stiff, or flexing your feet. Kick from the hips with small, quick, relaxed movements and loose, pointed toes so your feet act like flippers.

How big should a flutter kick be?

Small and steady. Your feet should stay within the depth of your body and just break the surface with a small splash. Big, wide kicks waste energy; compact, quick kicks are more efficient.

Should I point my toes when kicking?

Yes — keep your ankles loose and toes gently pointed so your feet act like fins and push water backward. Flexed, stiff feet act like brakes and stop you moving forward.

How to Do a Flutter Kick for Beginners

By Jordan Rivers · June 21, 2026 · 4 min read

Learning how to do a flutter kick for beginners is worth getting right early, because it’s the kick behind both freestyle and backstroke — the two strokes you’ll use most. The secret is simple and surprising: kick from your hips, not your knees, with small, relaxed movements. This guide covers the technique, the drills, and the fixes for the mistakes that stall most beginners.

The short answer

To do a flutter kick, keep your legs long with only a slight, natural bend at the knee, and kick from your hips in small, quick, relaxed up-and-down movements. Keep your ankles loose and toes gently pointed so your feet act like flippers. Your feet should just break the surface with a small splash. Kick from the hips, keep it compact, and stay relaxed — that’s the whole thing.

What a good flutter kick actually looks like

Picture a long, loose rope being flicked from one end — the motion starts at the hip and travels down through a relaxed leg to a floppy, pointed foot. Both legs alternate in a steady, continuous rhythm.

Key features of a good kick:

Powered from the hips, not the knees.
Legs mostly straight, with a small, natural knee bend that happens on its own.
Small and quick, not big and slow.
Loose ankles, pointed toes, so the feet push water like fins.
Feet just breaking the surface, making a small splash, not a big churn.

Step 1: Feel it holding the wall

The easiest place to start is at the pool wall. Hold the edge, stretch out face-down (or on your back), and kick. Focus on:

Kicking from the hips, keeping your legs long.
Small, fast, steady beats.
Loose, pointed feet.

Watch the water: a good kick makes a steady, small, boiling splash — not big, slow, knee-driven splashes. Do short bursts and feel what “from the hips” means.

Step 2: Kick with a board (or on your back)

Next, add a little freedom:

With a kickboard: hold the board out front, face down, and kick across a short distance. Breathe by lifting your head or turning to the side. This lets you feel how the kick actually moves you.
On your back: float on your back and flutter kick, keeping your head still and hips up. This is great because breathing is never a problem, and it’s the exact kick used in backstroke.

Keep it relaxed and small. If you’re barely moving or getting tired fast, check the common mistakes below.

Step 3: Add it to a glide

Finally, push off the wall into a streamlined glide and add the kick — no board, no arms, just body position plus kick. This is the foundation of freestyle. Stay long and flat, hips up, and let the small steady kick carry you.

The mistakes that stall beginners

Kicking from the knees (bicycle kick). The most common problem — it creates drag and exhausts you. Think “long legs, kick from the hips.”
Kicking too big and slow. Big wide kicks waste energy. Go smaller and quicker.
Stiff, flexed feet. Flexed feet act like brakes. Relax your ankles and gently point your toes.
Tense, rigid legs. A stiff kick doesn’t work. Loosen up — the motion should feel almost floppy.
Bending at the waist. Kick from the hips with a flat body; folding at the waist drops your hips and sinks you. Many of these show up in the common swimming mistakes beginners make.

A note on tired legs

If your legs burn out fast, your kick is probably too big, too stiff, or too knee-driven. A relaxed flutter kick should feel like a small, steady tick-over, not a sprint. You need far less kick than you think — it’s mostly for balance and a little propulsion, while your arms and body position do a lot of the work.

Stay safe while you practice

Practice in water you can stand in, with a lifeguard or capable swimmer present. Never alone.
Rest at the wall whenever your legs tire — short bursts build a better kick than long, sloppy ones.

The next small step

Next session, spend five minutes at the wall doing nothing but the kick: legs long, from the hips, small and quick, toes pointed. Watch for that steady little splash. Get that feeling, and you’ve built the engine that both freestyle and backstroke run on.

Frequently asked questions

Should a flutter kick come from the hips or the knees?: From the hips. The whole leg moves in a long, loose motion with only a slight, natural bend at the knee. Kicking mostly from the knees (a bicycle motion) creates drag and tires you out without moving you forward.
Why does my flutter kick not move me forward?: Usually because you're bending your knees too much, kicking too big and stiff, or flexing your feet. Kick from the hips with small, quick, relaxed movements and loose, pointed toes so your feet act like flippers.
How big should a flutter kick be?: Small and steady. Your feet should stay within the depth of your body and just break the surface with a small splash. Big, wide kicks waste energy; compact, quick kicks are more efficient.
Should I point my toes when kicking?: Yes — keep your ankles loose and toes gently pointed so your feet act like fins and push water backward. Flexed, stiff feet act like brakes and stop you moving forward.