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The "Flag" exercise, also known as the human flag, is a highly advanced and visually impressive exercise that requires an immense amount of strength and body control. It is a bodyweight exercise that challenges the upper body and core muscles in a unique way, making it a popular goal for many fitness enthusiasts. The Flag exercise involves gripping a vertical pole or bar with both hands while maintaining a horizontal position parallel to the ground. This position requires significant strength from the core, shoulders, back, and arms. It not only builds muscular strength but also improves balance and stability. To attempt the Flag exercise, individuals need to have a solid foundation of upper body and core strength. Building a strong core and upper body through exercises like push-ups, pull-ups, planks, and shoulder training is a crucial step in achieving this challenging exercise. Mastering the Flag takes time and practice. It involves learning proper gripping techniques, engaging the core and muscles of the upper body throughout the movement, and gradually increasing one's strength and stability. It's important to approach this exercise with patience and a progressive mindset, as attempting the Flag before one is ready could lead to injury. If the Flag is a goal that inspires you, consider seeking guidance from a certified fitness professional who can provide personalized advice and progressions tailored to your current fitness level. With dedication and the right training, you can work towards achieving this impressive exercise and showcase your strength and control.


  • Start by standing with your feet shoulder-width apart, arms relaxed by your sides.
  • Keeping your core engaged and back straight, lift your right foot off the ground and bring your right knee up towards your chest.
  • Simultaneously, extend your left arm straight out in front of you.
  • Hold this position for a few seconds, focusing on keeping your balance.
  • Slowly lower your right leg and left arm back to the starting position.
  • Repeat the same movement on the opposite side, lifting your left knee and extending your right arm.
  • Continue alternating sides for the desired number of repetitions or duration.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise.
  • Maintain a tall posture to enhance stability and balance.
  • Start with a lighter weight or resistance and gradually increase as you build strength.
  • Include exercises that target your upper body, such as shoulder presses and rows, to improve overall upper body strength.
  • Practice proper breathing techniques to optimize oxygen supply to your muscles.
  • Ensure your grip is firm and secure to avoid any slips or accidents.
  • Incorporate balance exercises in your routine to enhance stability, which is crucial for performing the flag exercise.
  • Listen to your body and stop immediately if you experience any sharp pain or discomfort.
  • Proper warm-up and cool-down exercises are essential to prevent injuries and aid in muscle recovery.
  • Stay consistent with your training regimen and be patient with your progress.

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