Also known as: straddle flag, flag raises, flag hold, wall bar flag, straddle leg raise
What is Straddle flag raises?
Straddle flag raises are an advanced calisthenics move where you grip wall bars and lift your legs in a wide straddle while keeping the body straight. It primarily targets the core (obliques, rectus abdominis) and shoulders, and is rated as insane difficulty requiring high strength and control.
Train this exercise in Caliverse
Add it to a workout, follow progressions, and track your calisthenics progress in the app.
How to Do Straddle flag raises
- Set up grip: Approach wall bars and take a firm overhand grip shoulder-width or wider; squeeze lats and pull shoulders down to stabilize before initiating movement.
- Brace hollow: Engage a strong hollow body position - posterior pelvic tilt, tight abs and glutes - to keep the torso rigid before lifting the legs.
- Initiate straddle lift: Press into the bars and slowly lift legs into a wide straddle, keeping legs straight and toes pointed while exhaling smoothly.
- Hold horizontal: Pause at or near horizontal for 1-3 seconds, maintain scapular tension and steady breathing; avoid hip drop or arching the lower back.
- Lower slowly: Controlled descent: lower legs back down without swinging, keep core engaged and shoulders stable; reset briefly before the next rep.
Muscle Groups
Core
Description
Grip the bars firmly and engage your core. With your legs in a wide straddle position, lift them upward in a controlled motion while keeping your body straight. Lower yourself back down slowly and repeat. Focus on maintaining tension throughout your core and shoulders.Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of straddle flag raises?
Straddle flag raises build extreme core strength, anti-rotation stability, and shoulder girdle control. They improve body tension, balance and axial strength transfer useful for advanced calisthenics and gymnastic skills.
What common mistakes should I avoid?
Common mistakes include using momentum, bending the knees, letting hips sag, and failing to stabilize the shoulders. These reduce effectiveness and increase injury risk—prioritize slow reps and a hollow body brace.
How can I progress or regress this exercise?
Progress from tuck or single-leg flag holds, negatives, and band-assisted lifts. Regress with side planks, hanging knee raises, and assisted straddle lifts on lower bars before attempting full straddle flag raises.