Vertical Flag Exercise Guide

Technique

How to perform Vertical 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, tucking your legs and aiming to lift them until your body is vertical next to the pole. 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 vertical‑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