Human Flag Exercise Guide

Technique

How to perform Human Flag

Stand beside a sturdy vertical pole or parallel bars and grasp the higher hand‑hold above shoulder level with a strong overhand grip. Your lower hand should grip the pole below, thumb pointing downward, arm straight and locked.
Engage your core and depress both shoulders, stacking them vertically so your torso is aligned with the pole.
Keep your feet together and legs extended.
Drive through your lower arm by powerfully pressing away from the pole while simultaneously pulling with the upper arm. Swing your hips and legs out sideways, extending your legs out straight and together and aiming to lift them until your body is horizontal next to the pole and aligned with the ground. Squeeze your glutes, quads, and obliques to maintain the “flag.”
Keep your elbows locked, ribs drawn in, and eyes facing forward. Avoid letting your hips sag or shoulders shrug.
Hold the human‑flag position for the prescribed duration, breathing steadily and maintaining tension through your entire body. To exit, bring your hips back toward the pole, and carefully step or lower yourself down under control before repeating on the opposite side if desired.

Recommended external demonstration