Abs · Body weight · Advanced
How to do 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.
- Primary muscle
- Abs
- Also works
- Obliques and Shoulders
- Equipment
- Body weight
- Level
- Advanced
- Category
- Abs
How to do Flag, step by step
- Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
- Engage your core and lift your legs off the ground, keeping them straight.
- Using your core and upper body strength, raise your legs until they are parallel to the ground.
- Hold this position for as long as you can, maintaining a straight body line.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Track Flag in SPLYT
Flag is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
