Human Flag

Description

An advanced static hold where the body is held horizontally to the side of a vertical pole, requiring tremendous strength and body control.

Difficulty & Category

Advanced

Isometric

Affected Muscles

Latissimus Dorsi

Deltoid (Lateral)

Obliques (External)

Obliques (Internal)

Rectus Abdominis

Body Areas

Back

Shoulders

Core

Similar Exercises

Start by gripping a vertical pole or stall bars with one hand high in a pulling position (palm facing you) and one hand low in a pushing position (palm facing away). Kick or lift your body into a horizontal position while keeping your knees tucked tightly to your chest. Focus on pushing hard with the bottom arm and pulling with the top arm to keep your body level. Engage your obliques and core to prevent your hips from sagging or rotating.

Isometric

Intermediate

Skill

The Dragon Flag is an advanced core exercise that requires significant strength and control. To perform this exercise, lie on a bench and grip the edges for support. Engage your core and lift your legs and torso off the bench, keeping your body straight and rigid. Lower your body back down in a controlled manner without letting your back touch the bench. Focus on maintaining a straight line from your shoulders to your feet throughout the movement, and avoid arching your back. This exercise not only targets the core but also engages the shoulders and hip flexors, making it a comprehensive strength training move.

Isometric

Advanced

Last updated: 7/27/2025