Hanging Flutter Kick
Description
The hanging flutter kick is a hanging ab move where the lifter hangs from a pull-up bar and rapidly alternates the legs in a flutter kick pattern. The hang loads the lower abs and hip flexors hard while the flutter trains tempo and core endurance.
Muscle Group
Equipment Required
Hanging Flutter Kick Instructions
- Grip a pull-up bar with palms facing forward.
- Hang from the bar with arms fully extended.
- Brace your core hard.
- Keep the legs straight in front of you slightly.
- Kick one leg up and the other down in alternating fashion.
- Continue alternating in a flutter pattern.
- Avoid swinging the body.
- Stop the flutter and lower the legs with control.
Hanging Flutter Kick Form & Visual
Hanging Flutter Kick Benefits
- Loads the lower abs
- Builds hanging core control
- Trains hip flexors
- Useful ab finisher
- Strong bodyweight builder
- No floor space needed
Hanging Flutter Kick Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques
Hanging Flutter Kick Variations & Alternatives
- Hanging Leg Raise
- Hanging Knee Raise
- Toes to Bar
- Lying Flutter Kick
