Also known as: flag raise, flag hold, one-arm flag, bar flag, 45deg flag

What is 45 degree flag raises?

45 degree flag raises are a medium-level calisthenics hold where you grip a horizontal and a vertical bar to lift your body at a 45° angle. It targets the core, shoulders, lats, biceps, forearms and upper back, requiring strong scapular control and full-body tension.

How to Do 45 degree flag raises

  1. Set your grip: Position one hand on the horizontal bar and the other on the vertical bar. Use secure grips and align wrists under shoulders before lifting.
  2. Engage your core: Brace your core, squeeze glutes, and retract shoulder blades to create a rigid body line before initiating the movement.
  3. Press with vertical hand: Drive through the hand on the vertical bar while stabilizing with the horizontal hand to raise your body toward a 45-degree angle.
  4. Hold the position: Maintain the 45-degree hold for 1-3 seconds with steady breathing, keeping hips straight and avoiding torso rotation for safety.
  5. Return with control: Lower slowly to the start, preserving tension in core and shoulders. Rest briefly and repeat for the planned reps or sets.

Muscle Groups

Biceps, Core, Shoulders, Forearm, Latissimus, Back

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 move your body to a 45-degree angle. Return to the starting position and repeat.
Movement Group: Core
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of 45 degree flag raises?

45 degree flag raises build core strength, shoulder stability, lat and biceps engagement, and grip endurance. They improve full-body tension and scapular control, transfer to other calisthenics moves, and enhance single-arm pushing capacity.

What common mistakes should I avoid when doing this exercise?

Common mistakes include rounded hips, loose core, relying on momentum, poor grip placement, and shoulder elevation. These increase injury risk — focus on alignment, controlled presses, and progressive loading or assistance.

How can I progress or regress this movement?

Regress with band assistance, tuck flag holds, or using two-hand assisted holds. Progress by increasing hold time, adding negatives, moving toward a full flag, or training on rings and uneven grips for more instability.