Core · Bodyweight
Hanging Flutter Kick
How to do the hanging flutter kick, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hang from a pull-up bar with an overhand grip and your legs straight beneath you. Keep your legs extended and alternate kicking them up and down in small, controlled scissor motions while holding your torso steady.
- 1Lower abs and hip flexors driving each kick
- 2A steady, tight core that resists swinging
- 3A strong grip keeping your shoulders engaged
Common mistakes
- Letting your body swing or build momentum
- Bending the knees instead of kicking with straight legs
- Holding your breath through the set
Muscles worked
The hanging flutter kick mainly works the lower abs and hip flexors, with the forearms, upper abs, lats, and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- ForearmsSupport
- Upper AbsSupport
- LatsSupport
- ObliquesSupport
- Upper TrapsMinor
- QuadsMinor
Kovo programs the hanging flutter kick for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.