Flag
What Flag really gives you is bracing strength that carries over, driven by pure bodyweight leverage.
How to do Flag
- Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
- Engage your core and lift your legs off the ground, keeping them straight.
- Using your core and upper body strength, raise your legs until they are parallel to the ground.
- Hold this position for as long as you can, maintaining a straight body line.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Flag Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Flag Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Flag
Swap Flag For
Flag — Frequently Asked Questions
How do you do the Flag?
Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended. Engage your core and lift your legs off the ground, keeping them straight. Using your core and upper body strength, raise your legs until they are parallel to the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Flag work?
The Flag primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Flag should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Flag good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Flag?
Try the Cable Tuck Reverse Crunch, Weighted Decline Sit-up or the Lever Seated Crunch V. 2. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
