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Exercise guide
Human Flag
An advanced calisthenics isometric hold with the body horizontal on a vertical pole, parallel to the ground.
What this exercise works
- Muscles
- latissimus dorsi · obliques · anterior deltoid · gluteus maximus · pectoralis major · rectus abdominis · triceps brachii
- Goals
- strength · hypertrophy
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
How to perform the movement
- Stand close to a sturdy vertical pole.
- Grip the pole high with the top hand (overhand) and lower with the bottom hand (underhand).
- Kick the legs up and out while pressing the bottom arm hard against the pole.
- Extend the body horizontally so it forms a straight line parallel to the ground.
- Hold the position with the body rigid for the target time.
- Lower under control.
Technique cues and common mistakes
- Build up to the full flag with tucked and straddle progressions first.
- The bottom arm pushes; the top arm pulls — they balance the lever.
- Engage the lats, obliques, and glutes hard to stay rigid.