absbody weight
flag
flag is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
Step 2. Engage your core and lift your legs off the ground, keeping them straight.
Step 3. Using your core and upper body strength, raise your legs until they are parallel to the ground.
Step 4. Hold this position for as long as you can, maintaining a straight body line.
Step 5. Slowly lower your legs back down to the starting position.
Muscles & body parts
Primary muscles
abs
Secondary muscles
obliquesshoulders
Primary body parts
core
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.