Movement overview

The Hanging Flutter Kick Hips exercise targets the core muscles, particularly the lower abdominals and hip flexors, while also engaging the shoulders and grip strength. It involves performing flutter kicks while hanging from a pull-up bar, requiring stability and control.

Step-by-step cues

1. Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and keep your body straight, avoiding any swinging.
3. Lift your legs slightly in front of you to initiate the flutter kick position.
4. Perform small, alternating kicks with your legs, keeping them straight and toes pointed.
5. Maintain a steady breathing pattern throughout the exercise.
6. Continue for the desired number of repetitions or time duration.

Technical tips

• Ensure your grip is secure on the bar to maintain stability.
• Focus on engaging your core to prevent swinging and maximize abdominal activation.
• Keep your legs straight and move them in a controlled manner for effective flutter kicks.
• Start with shorter durations or fewer repetitions if you're new to this exercise to build endurance.
• Avoid arching your back; maintain a neutral spine position throughout the movement.
• If you experience discomfort in your shoulders or grip, consider using wrist straps for support.