Human Flag



The Flag exercise, also known as the human flag, is an advanced calisthenics movement that requires immense core, upper body, and grip strength. It involves holding the body parallel to the ground while gripping a vertical pole or bar with both hands. The performer must engage their core muscles, shoulders, and arms to maintain this horizontal position, resembling a flag. The Flag exercise is not only a challenging strength-building movement but also a visually impressive display of athleticism and body control.

Muscle Group

Equipment Required

Human Flag Instructions

  1. Find a sturdy vertical pole or bar that can support your body weight without any risk of falling or bending.
  2. Stand next to the pole, positioning it at your side, with your feet slightly wider than shoulder-width apart.
  3. Place your top hand on the pole above your head, using a pronated (overhand) grip. Your arm should be fully extended but without locking the elbow.
  4. Place your bottom hand on the pole below your chest, using a supinated (underhand) grip. Keep your bottom arm slightly bent.
  5. Engage your core, shoulders, and lats to lift your feet off the ground and begin extending your legs out to the side, maintaining a straight line from head to toe.
  6. As you lift your legs, push with your bottom arm and pull with your top arm to support your body weight and maintain the horizontal position.
  7. Hold the human flag position for as long as you can, keeping your body straight and parallel to the ground.
  8. When you are ready to come down, carefully lower your legs back to the ground and release your grip on the pole.
  9. Rest and recover before attempting another repetition or set.
  10. Remember to practice the human flag on both sides to ensure balanced strength development.

Human Flag Form & Visual


Human Flag Benefits

  • Improves upper body strength and endurance
  • Increases cardiovascular fitness
  • Enhances coordination and agility
  • Develops teamwork and communication skills
  • Provides a fun and engaging way to exercise

Human Flag Muscles Worked

  • Abdominal muscles
  • Oblique muscles
  • Lower back muscles
  • Gluteus maximus muscles
  • Quadriceps muscles
  • Hamstring muscles
  • Hip flexor muscles

Human Flag Variations & Alternatives

  • Flag push-ups
  • Flag pull-ups
  • Flag dips
  • Flag holds
  • Flag negatives
  • One-arm flag
  • Straddle flag
  • Human flag