Hanging Flutter Kick Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Rectus Abdominis, Sartorius, Tensor Fasciae Latae, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Flutter Kicks in Hang
Visualised Target Muscle Groups
Front
Back
How to: Hanging Flutter Kick
- Hang from a pull-up bar with your arms fully extended and your body straight.
- Engage your core and lift your legs off the ground, keeping them straight.
- Alternate kicking your legs up and down in a fluttering motion while keeping your core tight.
- Continue the motion for the desired duration, ensuring to maintain control.
Common Mistakes
- Arching the back excessively while performing the kicks.
- Not engaging the core effectively, leading to reliance on momentum.
- Neglecting to maintain a stable grip on the bar.
Modifications
- Perform the exercise with knees bent if straight legs are too difficult.
- Use a resistance band for additional support during the exercise.
Tips
- Keep a steady and controlled movement to engage the core effectively.
- Avoid swinging your legs; focus on using your abdominal muscles.
- Engage your shoulders and back to maintain a stable position.
Hanging Flutter Kick Alternatives
Tags
core
abs
strength
Iliopsoas
balance
control
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