Hold your body horizontal beside a vertical support by gripping it with both hands and keeping a straight line from head to feet, using the obliques and broader core to maintain the position.
How to do the Human Flag#
- Grip a sturdy vertical support with one hand above the other—one palm facing down and the other facing up—and establish a firm hold.
- Engage your shoulders and brace your core so your torso is stable before initiating the lift.
- Drive your legs away from the support and lift your body until it is roughly horizontal and fully extended.
- Keep your hips level and core contracted to maintain a straight line from head to heels for the chosen duration.
- Lower your legs under control and release the grip one hand at a time to come down safely.
Muscles worked#
- Primary: Obliques (External & Internal Obliques), Abs (Rectus Abdominis), Lats (Latissimus Dorsi)
- Secondary: Side delts (Lateral Deltoid), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Triceps (Triceps Brachii), Glutes (Gluteus Maximus)
Common mistakes#
- Allowing the hips to sag below horizontal.
- Letting the top shoulder collapse instead of keeping it engaged.
- Pushing with only one arm rather than creating opposing force between the hands.
