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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. Aim for your upper body to be horizontal.
  3. Open your legs wide.
  4. 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

e0om

Side plank pulls

Novice

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Regressions

e041

Gripping side plank

Novice
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
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.