Single-Leg Clutch Flag
This variation will feel familiar, but much more challenging. It isn’t easy to hold your body at full length, so this is another building block in your foundation. Mastery is worth pursuing, so don’t skip steps!
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.
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 are parallel to the ground.
Extend your top leg while keeping your bottom leg bent.
Hold for as long as you can with good form.
Switch sides and repeat.
Progression & Regression
To make this exercise harder: Extend your single leg only one-half to three-quarters of the way. This will begin your transition to a Bent-Knee Clutch Flag.
To make this exercise easier: If holding your body straight is challenging in this position, try revisiting your Single-Leg Diagonal Flag a few times in addition to practicing your Tuck Flag. Do not combine them into one exercise. This can be dangerous for your back.