10 Best Flag Alternatives for Core Strength and Stability
The Flag is done hanging. Ranked closest by our scoring: the Side Bridge, the Kneeling Plank Tap Shoulder and the Gorilla Chin.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Flag
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Type
- Compound
Secondary muscles: Obliques, Shoulders
How to perform Flag
- Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
- Engage your core and lift your legs off the ground, keeping them straight.
- Using your core and upper body strength, raise your legs until they are parallel to the ground.
- Hold this position for as long as you can, maintaining a straight body line.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked Flag Alternatives
10 substitutes, ranked by how closely each one matches the Flag on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 
1. Side Bridge
84% match- Abs
- Bodyweight
- Intermediate
- Compound
Pick this when you want an easier version that still works the abs.
How to perform this exercise
Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.
Why this matches
- Movement: anti-rotation hold, the same as the Flag
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: lying face down, not hanging
- Balance: easier to stay steady on than the Flag
2. Kneeling Plank Tap Shoulder
78% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a kneeling position with your hands on the ground, shoulder-width apart.
- Extend your legs behind you, resting on your toes, and lift your body into a plank position.
- Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
- Return the hand to the ground and repeat with the other hand.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: an anti-extension hold, close to the Flag
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: kneeling, not hanging
3. Gorilla Chin
77% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your palms facing away from you.
- Engage your core and pull your body up towards the bar, bringing your chin above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: hanging, the same as the Flag
- Balance: easier to stay steady on than the Flag
- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your legs straight down.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Hold for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: hanging, the same as the Flag
- Balance: easier to stay steady on than the Flag
- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your legs straight.
- Engage your core and lift your legs up towards your chest, keeping them straight.
- Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
- Pause for a moment, then return to the starting position.
- Repeat the movement, but this time twist your hips to the opposite side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: hanging, the same as the Flag
- Balance: easier to stay steady on than the Flag
6. Hanging Oblique Knee Raise
76% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat on the other side, twisting your torso in the opposite direction.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: hanging, the same as the Flag
- Balance: easier to stay steady on than the Flag
7. Side Hip (On Parallel Bars)
76% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Stand between two parallel bars with your feet shoulder-width apart.
- Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
- Engage your abs and slowly lift your legs to the side, keeping them straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: hanging, the same as the Flag
- Balance: easier to stay steady on than the Flag
- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: hanging, the same as the Flag
- Balance: easier to stay steady on than the Flag
9. Spider Crawl
74% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
- Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
- Return this leg to the starting position and repeat on the opposite side.
Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.
Why this matches
- Movement: an anti-extension hold, close to the Flag
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: lying face down, not hanging
10. Shoulder Tap
74% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
- Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
- Continue alternating shoulder taps while keeping your hips and torso stable.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: an anti-extension hold, close to the Flag
- Primary muscle: abs, the same as the Flag
- Equipment: bodyweight only, the same as the Flag
- Body position: lying face down, not hanging
Flag FAQ
What muscles does Flag work?
The Flag heavily activates the obliques, rectus abdominis, and transverse abdominis to resist lateral flexion and rotation, while the lats, serratus anterior, and shoulder stabilizers maintain the isometric upper-body position. Glutes and hip abductors also engage to keep the hips aligned and counter torque through the torso.
What is the best bodyweight alternative to Flag?
A side plank progression with leg raises or knee tucks is the most direct bodyweight alternative because it trains anti-lateral flexion and shoulder stability. Cue: stack hips, squeeze the obliques, and raise the top leg to increase lever and replicate the Flag's oblique demand.
Can I build muscle without doing Flag?
Yes, you can build oblique and core muscle with progressive overload via weighted side planks, slow eccentrics, and increased lever length over time. Use cues like controlled 3–5 second lowers and gradually extend the legs to increase torque and drive hypertrophy without the Flag.
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