Bent-Knee Diagonal Flag
At this stage, you’re further challenging your obliques by keeping both knees bent. The purpose here is to continue training your core to hold this position with a different distribution of weight. This is useful practice for all the times that you carry something heavy on one side and something light on the other - like grocery bags or a suitcase!
Standards
LEVEL 1: Hold for 3 seconds and both sides.
LEVEL 2: Hold for 6 seconds and both sides.
LEVEL 3: Hold for 9 seconds and both sides.
Hold this pose for 2-3 Sets for as long as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
Once you can hold this position for 9 seconds (Level 3) with GOOD FORM, you are ready to move on to a harder Clutch Flag variation.
Form Cues
Remember to breathe evenly throughout the hold.
Keep your body straight. Don’t let yourself droop toward the ground. Imagine a straight line from the top of your head to your knees.
Film yourself and watch back between sets to check your form. A mirror is also useful.
Tutorial
Stand with the back of your armpit against the pole.
Grab the pole and slide your hand up until you reach sternum height.
Brace your core and wedge the elbow of your opposite arm into your abdominals. Grab the pole at about hip height.
Lift your feet off the ground and bend both knees.
Straighten your body until you reach a roughly 45 degree angle.
Hold for as long as you can with good form.
Switch sides and repeat.
Progression & Regression
To make this exercise harder: Extend your legs one-half to three-quarter of the way. Slowly build your way up to full extension.
To make this exercise easier: Get in position with a Single Leg Diagonal Flag and then bend your top leg until both knees are bent. Keep both knees bent as you lower back down.