Also known as: side flag raise, flag leg raise, oblique leg raise, side leg raise

What is Side flag leg raises?

Side flag leg raises are a bodyweight exercise performed beside a bar, supporting yourself with one hand while lifting the opposite leg toward the ceiling. This easy move targets the obliques, hip flexors and overall core to build lateral stability and single‑side strength.

How to Do Side flag leg raises

  1. Set position: Stand beside a straight bar, place one hand on the ground near the bar, and grip the bar tightly with the other hand for support.
  2. Stabilize your torso: Engage your core, square your hips, and press into the supporting hand and bar to create a stable base before lifting the working leg.
  3. Lift the leg: Slowly raise the free leg toward the ceiling, leading with the heel while keeping your torso aligned and avoiding excessive leaning or rotation.
  4. Control the descent: Lower the leg with control back to the starting position, maintaining core tension to prevent dropping, swinging, or twisting of the spine.
  5. Switch sides: Reset grip and hand placement, then repeat the movement on the opposite side, keeping reps equal to maintain balanced strength and stability.

Muscle Groups

Core

Description

In side flag leg raises, position yourself beside a straight bar, placing one hand on the ground next to it while gripping the bar with your other hand. Keep one foot on the ground and raise the other leg towards the ceiling, aiming to lift it as high as possible while maintaining stability. Alternate sides by switching the position of your hands and legs. This exercise targets the obliques, hip flexors, and core muscles, promoting stability and strength.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of side flag leg raises?

Side flag leg raises strengthen the obliques, hip flexors and overall core while improving lateral stability, balance and single-side control. They enhance functional strength for sports and daily movement and require no equipment, making them easy to add to core routines.

What are common mistakes to avoid when doing side flag leg raises?

Common mistakes include collapsing the torso, over-rotating the hips, using momentum to swing the leg, and gripping too loosely. Maintain core bracing, controlled tempo, and a neutral spine to avoid strain and ensure full oblique engagement.

How can I progress or regress side flag leg raises?

To regress, keep the supporting knee bent, perform smaller leg lifts, or reduce range of motion. To progress, use slower eccentrics, add isometric holds at the top, increase reps, or try unsupported side flag variations for greater core demand.