Overhand Grip Hanging Wall Kickers
Builds core strength and hip flexor endurance while hanging with an overhand grip.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: abs & hip flexors. Secondary: grip, shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Hang from a bar or wall setup with an overhand grip.
- Kick the legs forward or upward in a controlled manner.
- Keep the core engaged and avoid excessive swinging.
- Return to the starting position with control.
- Repeat for desired reps.
Equipment
- Pull-up Bar or Wall Setup
Coaching tips
Benefits
Builds core strength and hip flexor endurance while hanging with an overhand grip.
Common mistakes
Avoid swinging excessively or using momentum.
Make it harder
Slow the kicks or add a pause.
Make it easier
Perform with bent knees or reduce range.
Breathing
Exhale as you kick, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.