Human Flag

What it is

This advanced bodyweight skill involves holding your entire body straight and parallel to the ground, supported only by your arms gripping a vertical anchor. It primarily engages your obliques, latissimus dorsi, and core muscles to stabilize your horizontal position. You will also develop significant strength in your shoulders and grip.

Technique tips

• Top hand pulls the anchor, bottom hand pushes away.
• Keep your entire body rigidly straight from head to toe.
• Brace your core strongly, as if expecting impact.
• Actively depress and retract your shoulder blades.
• Maintain a strong, active grip throughout the hold.
• Practice tuck or straddle variations before full extension.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.