Human Flag
Muscles worked: Abs (assisted by side delts, back).
How to do it
- Take a vertical pole with your top hand high and your bottom hand low.
- The top arm pulls and the bottom arm pushes - that is the whole hold.
- Stack your shoulders over the bottom hand and kick your hips up.
- Lower your legs slowly until your body is horizontal.
- Hold and count the seconds. Tuck the knees to make it easier.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Top arm pushes, bottom arm pulls
- Stack shoulders; lower body slowly to horizontal
Logging it
Logged as seconds held, with a built-in timer. Longer honest holds beat sloppy long ones.
Related exercises
- Front Lever - back, abs
- Dragon Flag - abs
- Cable Crunch - abs
- Hanging Leg Raise - abs
Track the human flag properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.