What is 45 degree flag raises?

45 degree flag raises are a medium-difficulty calisthenics move where you grip a horizontal and a vertical bar to lift your body into a 45° angled hold. It primarily targets the core, shoulders, lats, biceps, forearms and upper back while requiring scapular stability and unilateral strength.

How to Do 45 degree flag raises

  1. Set your grip: Stand between bars and grip the horizontal bar with one hand and the vertical bar with the other; ensure a firm, secure hold for stability.
  2. Engage core: Brace your core and glutes, maintain a straight body line and retract the shoulder blades to protect the shoulders during the lift.
  3. Push to angle: Push strongly with the hand on the vertical bar while pulling with the horizontal hand to lift your body to a 45° angle.
  4. Hold and breathe: Hold the 45° position for one to three seconds with steady breathing, avoiding rotation or sagging of the hips and spine.
  5. Controlled descent: Lower slowly under control back to the start position, keeping tension in the core and avoiding momentum or swinging between reps.
  6. Repeat safely: Perform controlled reps with proper rest; stop if you feel shoulder pain and progress with partial holds or assisted variations first.

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

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of 45 degree flag raises?

They build unilateral core strength, shoulder stability, and lat/forearm endurance while improving scapular control and body tension—useful for static holds and advanced calisthenics skills.

What common mistakes should I avoid when doing this exercise?

Avoid swinging, bending at the hips, letting the scapula collapse, and using jerky momentum. These reduce effectiveness and increase shoulder injury risk—focus on slow, controlled movement.

How can I progress or regress 45 degree flag raises?

Regress with assisted holds, band support, or partial-angle raises. Progress by increasing hold time, adding reps, or moving to straighter flag variations and reduced assistance.