How to do the Flag
Flag is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Obliques and Shoulders.
Flag demonstration · © GymiaFit
Flag at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Shoulders
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Flag step by step
- 1Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
- 2Engage your core and lift your legs off the ground, keeping them straight.
- 3Using your core and upper body strength, raise your legs until they are parallel to the ground.
- 4Hold this position for as long as you can, maintaining a straight body line.
- 5Slowly lower your legs back down to the starting position.
- 6Repeat for the desired number of repetitions.
Flag — questions
What muscles does the Flag work?
The Flag primarily targets the Abs. It also recruits the Obliques, Shoulders as secondary movers.
What equipment do I need for the Flag?
None — the Flag uses your bodyweight only, so it works at home with nothing but floor space.
Is the Flag suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Flag?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Flag demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.