Exercises / Intermediate
Fallen flag
- Obliques
- Abs
- Anterior Deltoid
- Lats
- Triceps
- Upper Chest
- Upper Trapezius
- Biceps
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 8
- Equipment
- Swedish ladder
01 / Steps
How to do it
On a pull-up bar or a vertical bar.
Place one hand higher than your head and the other at waist level.
Stretch your legs aiming for a 45-degree angle relative to the ground.
Maintain that position for a specified amount of time.
02 / Muscles
Muscles worked
Obliques
Abs
Anterior Deltoid
Lats
Triceps
Upper Chest
Upper Trapezius
Biceps
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength50
- Explosivity0
- Technique40
- Cardio0
- Mobility25
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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Variations and exercises that train similar muscles.
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BeginnerUnilateral active femoral mobility on the floor face up
Hamstrings ∙ Hip Flexors ∙ Obliques
IntermediateHandstand for strength on rings
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IntermediateAssisted full planche push-up with resistance band
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