Flag
The flag, or human flag, is an advanced calisthenics exercise where the body is held parallel to the ground while gripping a vertical pole. This exercise primarily targets the abs and requires significant strength and stability from the entire core, shoulders, and lower back.
At a glance
- Area
- Waist
- Main muscle
- Abs
- Equipment
- Body weight
- Level
- Advanced
Form tips
- Engage your core throughout the exercise.
- Keep your body as straight as possible.
- Grip the pole firmly with both hands.
- Start with easier progressions if you are a beginner.
What to watch out for
- Shoulder injuries
- Lower back pain
- Wrist issues
Also known as
Bandiera Umana, Human Flag, Calisthenics Flag