Flag exercise animated demonstration

Animated GIF · Available via API

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Flag

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Beginner

target Target Muscle Groups

Primary: Abs accessibility Waist
Obliques Shoulders

fitness_center Equipment

Body Weight

Category

strength

Mechanic

isolation

Cal/min

4.3

Force

push

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.

list_alt Step-by-Step Instructions

1

Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.

2

Engage your core and lift your legs off the ground, keeping them straight.

3

Using your core and upper body strength, raise your legs until they are parallel to the ground.

4

Hold this position for as long as you can, maintaining a straight body line.

5

Slowly lower your legs back down to the starting position.

6

Repeat for the desired number of repetitions.

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Access Flag and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.

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curl "https://api.workoutxapp.com/v1/exercises/3303" \ -H "X-WorkoutX-Key: YOUR_API_KEY"

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