> ## 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.

# Flag pole

> 24 exercises in Equipment.

24 exercises, grouped by difficulty and then by equipment, easiest first. Part of [Equipment](/collections/equipment).

## 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="Flag pole" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00p.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=062838a5cd29dcf26dbbc499fe2eea86" width="219" height="303" data-path="images/equipment/q00p.webp">
    <Columns cols={3}>
      <Card title="Assisted deep squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01o.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=39b731bf32c91c7264e182183d10be0f" href="/exercises/assisted-deep-squat-e01o" width="320" height="320" data-path="images/exercises/e01o.jpg">or Vertical beam</Card>
    </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">3 exercises</span></div>

<AccordionGroup>
  <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="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="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="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">8 exercises</span></div>

<AccordionGroup>
  <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="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="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="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>

  <Accordion title="Flag pole" description="5 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00p.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=062838a5cd29dcf26dbbc499fe2eea86" width="219" height="303" data-path="images/equipment/q00p.webp">
    <Columns cols={3}>
      <Card title="Assisted pistol squat" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01t.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=1b0709c35167a589f2f92c785e4fc919" href="/exercises/assisted-pistol-squat-e01t" width="320" height="320" data-path="images/exercises/e01t.jpg">or Vertical beam</Card>
      <Card title="Tuck hanging clutch flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0t5.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=5dc422badc4e7f4270c3cd81e2572f47" href="/exercises/tuck-hanging-clutch-flag-e0t5" width="320" height="320" data-path="images/exercises/e0t5.jpg">or Vertical beam</Card>
      <Card title="One-leg hanging clutch flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0t6.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=ecf7af01ee50139574b2b427a60515ae" href="/exercises/one-leg-hanging-clutch-flag-e0t6" width="320" height="320" data-path="images/exercises/e0t6.jpg">or Vertical beam</Card>
      <Card title="Half-layout hanging clutch flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0t7.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=e4c8b0ef73d690c7bebf283118a36514" href="/exercises/half-layout-hanging-clutch-flag-e0t7" width="320" height="320" data-path="images/exercises/e0t7.jpg">or Vertical beam</Card>
      <Card title="Tuck Clutch Flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0t9.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=b83e21cebbbb83e9f4aa9efafbd837a1" href="/exercises/tuck-clutch-flag-e0t9" width="320" height="320" data-path="images/exercises/e0t9.jpg">or Vertical beam</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">10 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="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="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="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>

  <Accordion title="Flag pole" description="4 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00p.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=062838a5cd29dcf26dbbc499fe2eea86" width="219" height="303" data-path="images/equipment/q00p.webp">
    <Columns cols={3}>
      <Card title="Hanging clutch flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0t8.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=ae5974aedd426c8c7a2124c4f9b23680" href="/exercises/hanging-clutch-flag-e0t8" width="320" height="320" data-path="images/exercises/e0t8.jpg">or Vertical beam</Card>
      <Card title="One-leg clutch flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0ta.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=72762d9771d5b650088d5fd17668f718" href="/exercises/one-leg-clutch-flag-e0ta" width="320" height="320" data-path="images/exercises/e0ta.jpg">or Vertical beam</Card>
      <Card title="Half-layout clutch flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0tb.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=428555e87142e4f50dcce70451176e5a" href="/exercises/half-layout-clutch-flag-e0tb" width="320" height="320" data-path="images/exercises/e0tb.jpg">or Vertical beam</Card>
      <Card title="Clutch flag" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0tc.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=56602c8cba63172f3e7a310a8ffa2cae" href="/exercises/clutch-flag-e0tc" width="320" height="320" data-path="images/exercises/e0tc.jpg">or Vertical beam</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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