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
Secondary muscles
Primary body parts
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.
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