TETSUFlag
The Flag is a bodyweight exercise for the core that primarily targets the abs, with the obliques and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Flag
- 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.
Common questions
What muscles does the Flag work?
The Flag primarily targets the abs. The obliques and shoulders work as supporting muscles.
What equipment do I need for the Flag?
None. The Flag uses your body weight only, so you can do it anywhere.
How many sets and reps of the Flag should I do?
3 to 4 sets of 10 to 15 controlled reps of the Flag suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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