Step by step instructions, muscle activation and variants for the Hanging Flutter Kick.
The hanging flutter kick is a core and hip flexor exercise performed while hanging from a pull-up bar. You alternate rapidly kicking your legs up and down in a controlled flutter motion, challenging abdominal strength and grip endurance simultaneously.
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The Hanging Flutter Kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.