Gripping side plank (Flag plank)

Muscles

• External oblique
• Internal oblique
• Quadratus lumborum
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Upper trapezius
• Levator scapulae
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor

Technique

1. Pull with the top arm and depress the scapula; push with the bottom arm.
2. Abs should be tight; avoid a lower back arch.

Similar Exercises

• Tuck Inversion human flag
• Hanging human flag
• Inversion human flag
• Assisted human flag
• Decline human flag

Equipment

• Human flag device