Flag

abswaistbody weight

Learn how to do the Flag with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Obliques, Shoulders.

Flag exercise demonstration showing proper form

How to Do the Flag

Follow these steps to perform the Flag with correct form:

  1. 1Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
  2. 2Engage your core and lift your legs off the ground, keeping them straight.
  3. 3Using your core and upper body strength, raise your legs until they are parallel to the ground.
  4. 4Hold this position for as long as you can, maintaining a straight body line.
  5. 5Slowly lower your legs back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

Flag Muscles Worked

Primary

abs

Secondary

obliquesshoulders

Exercise Details

Equipment
body weight
Body Part
waist
Category
Extended

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Frequently Asked Questions

What muscles does the Flag work?

The Flag primarily targets your Abs. Secondary muscles worked include Obliques, Shoulders. This makes it an effective exercise for developing your waist.

Do I need equipment for the Flag?

No. The Flag is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Flag with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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