Kysero
Try for free

Hip Flexors · Advanced

Hanging Flutter Kick

Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the hip flexors.

View instructionsAll exercises
Back to all exercises
Hanging Flutter Kick demonstration

Exercise overview

Training details

Hip FlexorsAbs

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hang from a pull-up bar with your arms fully extended and your body straight.
  2. 02Engage your core and lift your legs off the ground, keeping them straight.
  3. 03Alternate kicking your legs up and down in a fluttering motion while keeping your core tight.
  4. 04Continue the motion for the desired duration, ensuring to maintain control.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationHanging Leg RaiseRelated variationToes To BarRelated variationCaptain's Chair Knee RaiseRelated variationCaptain's Chair Straight-Leg RaiseRelated variationHanging Oblique Knee Raise

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteCable CrunchComparable substitutePlank HoldComparable substituteL-SitComparable substituteBird Dog

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder