Human Flag

How to do it

Grip a sturdy vertical pole with your top hand high and your bottom hand lower, both gripping firmly. Press your bottom arm straight and pull with your top arm to lift your body off the ground, extending your legs until your whole body is horizontal and parallel to the floor like a flag. Hold the line for the allotted time, keeping your core and shoulders rigid.

1. 1Top lat pulling and bottom shoulder pressing to hold you horizontal
2. 2Obliques and core locked hard to keep your body in a straight line
3. 3Both hands gripping the pole tight against the load

Common mistakes

• ×Letting your hips drop or your body twist out of horizontal
• ×Bending at the waist instead of holding a rigid line
• ×Swinging up with momentum instead of pressing and pulling under control

Muscles worked

The human flag mainly works the obliques, lats, upper abs, and lower abs, with the forearms, lower back, front delts, side delts, biceps, triceps, upper traps, mid traps, lower traps, and glutes assisting.

• ObliquesPrimary
• LatsPrimary
• Upper AbsPrimary
• Lower AbsPrimary
• ForearmsSupport
• Lower BackSupport
• Front DeltsSupport
• Side DeltsSupport
• BicepsSupport
• TricepsSupport
• Upper TrapsSupport
• Mid TrapsSupport
• Lower TrapsSupport
• GlutesSupport
• Mid ChestMinor
• QuadsMinor
• Rear DeltsMinor
• AdductorsMinor
• Hip FlexorsMinor