Exercises For Injuries

Can You Do the Human Flag? Most People Can’t—Here’s How to Change That

This jaw-dropping move may look impossible, but with the right plan, anyone can train for it. It’s not just about strength—it’s about control, balance, and technique. Let’s break it down step by step so you can start your journey to mastering the Human Flag today.

What is the Human Flag?

The Human Flag is one of the most visually striking bodyweight feats out there. Imagine gripping a vertical pole, locking your arms, and lifting your entire body sideways—holding it parallel to the ground like a flag in the wind. It’s not just cool to look at—it’s a symbol of serious body control, power, and precision.

Why It’s So Impressive

The Human Flag demands full-body coordination and strength. You’re not just using your arms—you’re engaging your core, lats, shoulders, glutes, and even your grip to stay suspended. The ability to hold yourself in that position, even for a second or two, shows elite levels of functional strength, balance, and focus. It’s a challenge most gym-goers never even attempt—and that’s exactly why it feels so rewarding to chase.

The Functional Strength Behind It

Unlike flashy isolation movements, the flag trains and tests your body as one powerful unit. Your bottom arm must press hard (like a one-arm push-up), while your top arm pulls with serious force (like a one-arm chin-up). Your core has to lock in tight to stabilize and hold your legs steady. It’s a next-level move that builds real-world strength—strength that carries over to sports, obstacle courses, calisthenics, and even everyday activities.

How to Do the Human Flag (Step-by-Step Guide)

woman-doing-human-flag-exercise - Human Flag

According to Kavadlo, the human flag requires a solid foundation and consistent training—there are no shortcuts. Aim for at least 10 strict pull-ups and 30 controlled push-ups to build the essential strength for progress.

1. Grip and Pole Setup

2. Leg Positioning

3. Arm Mechanics

Prevent Injuries

Shawna experienced elbow pain (tennis elbow) from overuse in the early stages. Prevent injury with the following strategies:

Common Mistakes

Helpful Exercises for the Human Flag

1. Hanging Leg Raise

2. Hanging Oblique Lift

3. Barbell Windshield Wiper

4. Hanging Windshield Wiper

Benefits of the Human Flag

Final Thoughts

The Human Flag is more than just an impressive display of strength. It represents discipline, control, and the ability to push past limits. Each step toward mastering it builds not only physical power but confidence and mental resilience.

You don’t need to be an elite athlete to start. With the right progressions and consistency, anyone can begin this journey. Start with one simple drill today. The hardest part is often just showing up. 

Are YOU one of the few who can master the Human Flag? Start the journey now. And if you’re ready for the next step, our Tone and Tighten Arm Workout will give you the strength advantage you need.

Frequently Asked Questions

Is the human flag difficult?

Yes, the human flag is difficult because it requires exceptional upper-body strength and serious core strength. You’re holding your entire body weight sideways, which means your shoulders, arms, and midsection have to work together in perfect coordination. Most people need to follow a structured human flag training plan that includes progressions like half lay and one-leg versions before they can achieve the full human flag.

How to be a human flag?

To become a human flag, you need to train progressively. Start by building core strength andexceptional upper body strength, focusing on exercises like pull-ups, side planks, and leg raises. Your human flag training should include static holds like the half lay (where legs are bent) and one-leg variations to gradually increase control and strength. With time, you’ll be able to extend both legs for the full human flag hold.

What is the longest human flag hold?

While there’s no officially recognized world record by a global body, some elite athletes have held the full human flag for over 1 minute, though most average practitioners aim for 5 to 10 seconds at first. Holding the flag that long takes years of human flag training, especially to develop the exceptional upper body strength and core strength required to stabilize your body in the air.

What muscles do human flags work?

The human flag is a full-body movement but mainly targets the core muscles, especially the obliques and deep stabilizers. It also works the lats, shoulders, biceps, and triceps. Holding any version—one leg, half lay, or the full human flag—demands coordinated effort from your entire upper body, including grip and scapular strength. That’s why proper human flag training always includes both push and pull exercises, along with focused core strength work.


1. Flag, E. (2022, February 25). How to make the Flag/Human Flag? EricFlag.com. https://www.ericflag.com

2. Toth, A. (2025, January 21). How to do human flag – Progressions and training guide. Calisthenics.com. https://www.calisthenics.com

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