Flag

Master the Flag, an advanced bodyweight exercise challenging your core, arms, and shoulders.

Movement: Compound
Force: Static
Per set: 30s
Rest: 1 min

Free · iPhone only · Available on the App Store

Description

The Flag exercise is an advanced bodyweight exercise that primarily targets the core, arms, and shoulders. The move involves holding onto a vertical pole, lifting the body laterally and holding it parallel to the ground.

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How to do Flag

01
Setup
Find a sturdy vertical pole or object. Grip high with your dominant hand, thumb pointing down, and lower with your non-dominant hand, thumb pointing up, about shoulder-width apart.
02
Setup
Position your body slightly behind the pole, keeping your arms extended but not locked. Ensure a firm, secure grip with both hands.
03
Engage your core and lats forcefully, then simultaneously lift your legs and torso sideways until your body is as parallel to the ground as possible.
04
Maintain a straight line from your head to your heels, using your core, shoulders, and arms to actively resist gravity.
05
Hold this horizontal position for the desired duration, focusing on full body tension and controlled breathing.
06
Controlled lower your body back to the starting position, maintaining tension throughout the descent.

Tips

Focus on full-body tension, particularly in the core, lats, and obliques, to maintain a rigid, straight line from head to heels.
Actively push away with your top hand and pull with your bottom hand to create opposing forces that stabilize your body against the pole.
Practice progressive drills like tucked flags or single-leg flags to build the necessary strength before attempting the full Flag.
Exhale as you lift into the flag and maintain controlled, shallow breathing throughout the hold to support core engagement without losing rigidity.

Common mistakes

Sagging hips: Many people let their hips drop below the line of their shoulders and feet; actively brace your core and glutes to keep your body perfectly straight and parallel.
Bent arms or shrugging shoulders: Allowing your arms to bend or shrugging your shoulders reduces leverage and stability; keep your arms strong and shoulders packed down away from your ears.
Not fully extending legs: Keeping legs bent reduces the lever and makes the exercise easier, but sacrifices form; fully extend your legs and point your toes to maximize the challenge and achieve proper flag form.

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Questions

Is Flag good for beginners?

Flag is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Flag?

You need Body weight to perform Flag. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Flag?

Focus on full-body tension, particularly in the core, lats, and obliques, to maintain a rigid, straight line from head to heels. Actively push away with your top hand and pull with your bottom hand to create opposing forces that stabilize your body against the pole. Practice progressive drills like tucked flags or single-leg flags to build the necessary strength before attempting the full Flag. Exhale as you lift into the flag and maintain controlled, shallow breathing throughout the hold to support core engagement without losing rigidity.

What are common mistakes when doing Flag?

Sagging hips: Many people let their hips drop below the line of their shoulders and feet; actively brace your core and glutes to keep your body perfectly straight and parallel. Bent arms or shrugging shoulders: Allowing your arms to bend or shrugging your shoulders reduces leverage and stability; keep your arms strong and shoulders packed down away from your ears. Not fully extending legs: Keeping legs bent reduces the lever and makes the exercise easier, but sacrifices form; fully extend your legs and point your toes to maximize the challenge and achieve proper flag form.