> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Human Flag

> 20 exercises in Calisthenics skills.

20 exercises, grouped by difficulty and then by equipment, easiest first. Part of [Calisthenics skills](/collections/calisthenics-skills).

## Beginner

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#16a34a14", borderLeft: "4px solid #16a34a"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#16a34a"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#16a34a"}}>Level 1 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">1 exercise</span></div>

<AccordionGroup>
  <Accordion title="Ground (hands or body)" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Side plank" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0ae.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=b0fd6d90a7d636a3d6274ecd1955c906" href="/exercises/side-plank-e0ae" width="320" height="320" data-path="images/exercises/e0ae.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Novice

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#65a30d14", borderLeft: "4px solid #65a30d"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#65a30d"}}>Level 2 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">6 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (hands or body)" description="3 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Side plank dip" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0af.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=22bdce7cb99b916fdf5f66b3e54fde5d" href="/exercises/side-plank-dip-e0af" width="320" height="320" data-path="images/exercises/e0af.jpg" />

      <Card title="Side plank knee-to-elbow" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0ag.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=35be75ad62d971609bbb2de6bb89c3e4" href="/exercises/side-plank-knee-to-elbow-e0ag" width="320" height="320" data-path="images/exercises/e0ag.jpg" />

      <Card title="Side plank leg raise" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0cy.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=5062b0981dc25afad77aca46f9ec6125" href="/exercises/side-plank-leg-raise-e0cy" width="320" height="320" data-path="images/exercises/e0cy.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Stall bars" description="3 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q014.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=6fd567d666bf5dc105481faf01e0ff6e" width="166" height="303" data-path="images/equipment/q014.webp">
    <Columns cols={3}>
      <Card title="Straddle gripping side plank" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bh.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=48bbdfdce3c8a076006db3bd64169c78" href="/exercises/straddle-gripping-side-plank-e0bh" width="320" height="320" data-path="images/exercises/e0bh.jpg">or Flag pole</Card>
      <Card title="Gripping side plank" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e041.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=e1995a9ccdccf157d3f995662fae3a75" href="/exercises/gripping-side-plank-e041" width="320" height="320" data-path="images/exercises/e041.jpg">or Flag pole</Card>
      <Card title="Side plank pulls" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0om.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=cc127ff741b2a371b29119548b0ed9ce" href="/exercises/side-plank-pulls-e0om" width="320" height="320" data-path="images/exercises/e0om.jpg">or Flag pole</Card>
    </Columns>
  </Accordion>
</AccordionGroup>

## Intermediate

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ca8a0414", borderLeft: "4px solid #ca8a04"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ca8a04"}}>Level 3 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">5 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (hands or body)" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Side plank toe touch" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0ah.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=b5e35254bd265b03ab83be1b898fc9d3" href="/exercises/side-plank-toe-touch-e0ah" width="320" height="320" data-path="images/exercises/e0ah.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Pullup bar" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q005.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=11546367fadbabfd528e34c28fff76b3" width="206" height="283" data-path="images/equipment/q005.webp">
    <Columns cols={3}>
      <Card title="Hanging press flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0td.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=61dc088ba8116310dd3cfd4687bb392f" href="/exercises/hanging-press-flag-e0td" width="320" height="320" data-path="images/exercises/e0td.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Stall bars" description="3 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q014.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=6fd567d666bf5dc105481faf01e0ff6e" width="166" height="303" data-path="images/equipment/q014.webp">
    <Columns cols={3}>
      <Card title="Hanging human flag" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e04q.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=4649f4203f39290a13c2bbd03ec6aba9" href="/exercises/hanging-human-flag-e04q" width="320" height="320" data-path="images/exercises/e04q.jpg">or Flag pole</Card>
      <Card title="Tuck Inversion human flag" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0co.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=e87ed9c34f62422e87b8475b0e065151" href="/exercises/tuck-inversion-human-flag-e0co" width="320" height="320" data-path="images/exercises/e0co.jpg">or Flag pole</Card>
      <Card title="Inversion human flag" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05o.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=05a807fd1d460b8395c2bdd64e1cc4ca" href="/exercises/inversion-human-flag-e05o" width="320" height="320" data-path="images/exercises/e05o.jpg">or Flag pole</Card>
    </Columns>
  </Accordion>
</AccordionGroup>

## Advanced

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ea580c14", borderLeft: "4px solid #ea580c"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ea580c"}}>Level 4 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">6 exercises</span></div>

<AccordionGroup>
  <Accordion title="Long resistance band" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" width="80" height="237" data-path="images/equipment/q007.webp">
    <Columns cols={3}>
      <Card title="Assisted human flag" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01q.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=3f9498c2d514cef13e888c5396b7d0c6" href="/exercises/assisted-human-flag-e01q" width="320" height="320" data-path="images/exercises/e01q.jpg">or Flag pole, Stall bars</Card>
    </Columns>
  </Accordion>

  <Accordion title="Stall bars" description="5 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q014.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=6fd567d666bf5dc105481faf01e0ff6e" width="166" height="303" data-path="images/equipment/q014.webp">
    <Columns cols={3}>
      <Card title="Tuck human flag" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0cm.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=d18f366669624a975776d7b170eb6d66" href="/exercises/tuck-human-flag-e0cm" width="320" height="320" data-path="images/exercises/e0cm.jpg">or Flag pole</Card>
      <Card title="Decline human flag" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02v.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=45a10bffe059ca443d885bda1786b798" href="/exercises/decline-human-flag-e02v" width="320" height="320" data-path="images/exercises/e02v.jpg">or Flag pole</Card>
      <Card title="Human flag jumps" img="https://mintcdn.com/openmovement/NshFvDFu3JkKMedy/images/exercises/e0h9.jpg?fit=max&auto=format&n=NshFvDFu3JkKMedy&q=85&s=7e67932cb7aed54c3660861fe9815525" href="/exercises/human-flag-jumps-e0h9" width="320" height="320" data-path="images/exercises/e0h9.jpg">or Flag pole</Card>
      <Card title="Tuck human flag raise" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0ok.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=6e1221feb2bd3246472b6218846759ee" href="/exercises/tuck-human-flag-raise-e0ok" width="320" height="320" data-path="images/exercises/e0ok.jpg">or Flag pole</Card>
      <Card title="One-leg human flag" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0ol.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=af373059c6620c33ce5e596a54cd33c2" href="/exercises/one-leg-human-flag-e0ol" width="320" height="320" data-path="images/exercises/e0ol.jpg">or Flag pole</Card>
    </Columns>
  </Accordion>
</AccordionGroup>

## Elite

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#dc262614", borderLeft: "4px solid #dc2626"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#dc2626"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#dc2626"}}>Level 5 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">2 exercises</span></div>

<AccordionGroup>
  <Accordion title="Stall bars" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q014.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=6fd567d666bf5dc105481faf01e0ff6e" width="166" height="303" data-path="images/equipment/q014.webp">
    <Columns cols={3}>
      <Card title="Straddle human flag" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bi.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=a646f6cd8599e80d2c721e4a48255237" href="/exercises/straddle-human-flag-e0bi" width="320" height="320" data-path="images/exercises/e0bi.jpg">or Flag pole</Card>
      <Card title="Human Flag" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05c.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=26a59203be169db556affc6b9a09e1e2" href="/exercises/human-flag-e05c" width="320" height="320" data-path="images/exercises/e05c.jpg">or Flag pole</Card>
    </Columns>
  </Accordion>
</AccordionGroup>


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