Exercise guide
Hanging Flutter Kick
- Intermediate
- Isolation
- Rep-based
- Waist
The Hanging Flutter Kick is an advanced core exercise that targets the lower abdominals and hip flexors while building significant grip and shoulder stability. It requires constant tension to prevent torso swinging, making it highly effective for developing functional core strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with an overhand, shoulder-width grip.
- Hang with your arms fully extended and your shoulders 'packed' by pulling them down and away from your ears.
- Engage your core to bring your legs slightly in front of your vertical midline into a hollow body position.
How to do it
- Keeping your legs perfectly straight and toes pointed, lift one leg slightly higher than the other.
- Rapidly alternate the legs in a small, vertical 'fluttering' motion, moving only from the hips.
- Maintain a rhythmic breathing pattern, exhaling sharply every 4-5 kicks to maintain intra-abdominal pressure.
- Keep the tempo fast but controlled, ensuring your upper body remains completely stationary.
Form checklist
- Keep your knees locked and quads tight throughout the set.
- Minimize any front-to-back swinging of the torso.
- Maintain a slight posterior pelvic tilt to keep the focus on the abs rather than just the hip flexors.
- Ensure your arms remain straight; do not pull yourself up with your biceps.
Pro tips
- To maximize lower ab recruitment, imagine you are trying to push your lower back against an invisible wall behind you.
- Squeeze your glutes on the downward phase of each kick to stabilize the pelvis and prevent excessive arching.
Make it harder
- Increase the range of motion by performing larger, slower 'Scissor Kicks' while maintaining a hollow body.
- Wear ankle weights or hold a small dumbbell between your feet to increase the load on the hip flexors and abdominals.
Frequently asked
- What muscles does the hanging flutter kick work?
- The hanging flutter kick primarily targets the abs, and also works the hip flexors as secondary muscles.
- What equipment do you need for the hanging flutter kick?
- The hanging flutter kick uses pull up bar.
- Is the hanging flutter kick good for beginners?
- The hanging flutter kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.