Equipmentbody weight
Difficultyadvanced
abswaist
Flag
The flag is an advanced bodyweight exercise that targets the abs and requires significant core, shoulder, and grip strength. It involves gripping a vertical pole and lifting the body horizontally, holding a straight line parallel to the ground.
Step-by-Step Form & Technique
- 1.Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
- 2.Engage your core and lift your legs off the ground, keeping them straight.
- 3.Using your core and upper body strength, raise your legs until they are parallel to the ground.
- 4.Hold this position for as long as you can, maintaining a straight body line.
- 5.Slowly lower your legs back down to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
obliquesshoulders
Track Flag in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.