Human Flag

Exercise / Full Body

How to do Human Flag

Human Flag

A high-level calisthenics movement, this exercise requires special practice and advanced levels of skill and precision. In order to perform an human flag, it’s important to have strong arm and core muscles. A strong and stable core allows the upper torso to move with ease.

Human Flag Benefits

  • The human flag is a calisthenics move where you lift your body sideways whilst holding on to a pole or a bar so that your body is parallel to the ground. This gravity-defying skill displays a combination of strength, technique, balance, stability, and control.
  • This exercise done at body weight is very effective for building strength and endurance. Since it is an exercise that requires you to do the pushing and pulling at the same time, it also has benefits that require mental focus, force the movements to be done in harmony, and improve balance and coordination.

This exercise is not suitable for beginners. If you want to master the human flag movement, you can improve your basic strength by doing these exercises first.

Human Flag Muscles Worked

Latissimus Dorsi
Obliques
Rectus Abdominis
Biceps
Transverse Abdominis
Erector Spinae
Triceps
Traps
Deltoid
Levator Scapula
Serratus Anterior
Glutes
Leg
Hip Flexor
human flag muscle worked

Human Flag Muscles Worked