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Human Flag Progression

5 levels · Core exercise

Master the human flag hold on a vertical pole through progressive loading.

1

Vertical Flag Hold

Level 1

Hold a vertical position on the pole with both arms straight.

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2

Tucked Human Flag

Level 3

Flag position with knees tucked toward the chest.

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3

One-Leg Human Flag

Level 4

One leg extended, one tucked.

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4

Straddle Human Flag

Level 5

Legs straddled in the flag position.

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5

Full Human Flag

Level 8

Fully extended human flag, body straight.

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Generate Training Program from Human Flag

Build a full program with this progression as the main movement, plus antagonists and stabilizers.