Also known as: 45 degree flag, 45deg flag, 45° flag, one-arm flag, bar flag

What is 45 degree flag hold?

The 45 degree flag hold is an isometric calisthenics move where you grip a horizontal and vertical bar to hold your body at a 45° angle. It primarily targets the core, lats, biceps and forearms and is a medium-difficulty exercise requiring shoulder stability and grip strength.

How to Do 45 degree flag hold

  1. Set up grip: Grab a horizontal bar with one hand and a vertical bar with the other, hands shoulder-width apart and thumbs wrapped for secure grip.
  2. Align your body: Engage core and squeeze glutes to form a straight line; keep legs together and toes pointed, creating tension through the body.
  3. Push with vertical hand: Drive the vertical-hand shoulder down and push through the palm to create the lever, holding your hips out from the vertical bar.
  4. Brace and breathe: Breathe steadily, brace the core and maintain scapular engagement on both shoulders to protect the joints and preserve the 45-degree angle.
  5. Hold position: Hold for 5-20 seconds based on ability, keeping body rigid and gaze forward; stop if shoulder pain or shaking increases.
  6. Lower safely: Slowly release tension, slide feet back toward the vertical bar and return to neutral grip; rest and repeat for sets or progressions.

Muscle Groups

Back, Biceps, Core, Forearm, Latissimus

Description

Grip a horizontal bar with one hand and a vertical bar with the other. Keep your body straight and push with the hand on the vertical bar to hold your body at a 45-degree angle.
Movement Group: Core
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the 45 degree flag hold?

The 45 degree flag hold builds core strength, unilateral shoulder stability, grip endurance and lat and biceps engagement. It improves body control and anti-rotation strength useful for calisthenics and functional movements.

What common mistakes should I avoid when doing this hold?

Common mistakes include poor scapular control, bent hips, relaxed core, and relying on the pulling arm instead of pushing. Fix these by bracing core, keeping a straight line, and pressing with the vertical hand.

How can I progress or find easier alternatives?

Progress by increasing hold time, adding sets, or moving to a straighter flag. Easier options: tuck flag holds, assisted holds with a band, negatives, or elevated foot support until full position is stable.