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Also known as: Flag plank.

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Technique

  1. Pull with the top arm and depress the scapula; push with the bottom arm.
  2. Abs should be tight; avoid a lower back arch.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Obliques
  • Pelvis
  • Spine
  • Neck
  • Back
  • Serratus anterior
  • Chest

Secondary

  • Abs
  • Shoulders
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Upper trapezius
  • Levator scapulae
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor

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Equipment

Stall bars
Stall bars
Flag pole
Flag pole

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Appears in

Calisthenics skills
Joint movements
Trunklateral flexion
Shoulderdepressionelevation
trains stretches

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Progressions

e0bh

Straddle gripping side plank

Novice

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Regressions

e0ae

Side plank

Beginner
e0co

Tuck Inversion human flag

Intermediate
e04q

Hanging human flag

Intermediate
e05o

Inversion human flag

Intermediate
e01q

Assisted human flag

Advanced
e02v

Decline human flag

Advanced
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