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    3. Exercises
    5. Flag

    Flag Exercise Guide

    Flag demonstration

    Exercise Profile

    Target
    Core
    Equipment
    Body weight
    Body Part
    Upper Arms, Waist
    Primary Muscle
    Core
    Secondary Muscles
    Shoulders, Lats
    Intensity
    high
    Category
    stretching
    Skill Level
    advanced
    Estimated Calories
    6.5
    Alternate Names
    flag hold, flag position

    How to: Flag

    1. Begin hanging from a bar or stable surface.
    2. Engage your core and pull your body to one side.
    3. Extend your legs out to maintain a horizontal position.
    4. Hold for the desired amount of time, then switch sides.

    Common Mistakes

    • Arching the back instead of keeping a straight line.
    • Failing to engage the core.

    Modifications

    • Perform with bent knees for easier variations.
    • Use a wall for support if needed.

    Tips

    • Engage your core to maintain balance and form.
    • Keep your body straight from head to toe.
    • Focus on slow, controlled movements.

    Flag Alternatives

    Handstand

    Handstand

    Body Part: Upper Arms

    Tags

    core
    upper arms
    waist
    flexibility
    balance
    advanced

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