Hanging Flutter Kick
Perform the Hanging Flutter Kick by hanging from a pull-up bar with your arms fully extended. Engage your core and keep your body straight.
- Lift your legs off the ground, keeping them straight.
- Alternate kicking your legs up and down in a fluttering motion.
- Maintain control and avoid swinging your body.
- Focus on using your core to stabilize your movements.
How to perform the Hanging Flutter Kick
- Set up. Set up in a stable, balanced starting position appropriate for the Hanging Flutter Kick using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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