Handstand flag progression in repetitions

Muscles worked

You need

How to do it

1. Start in a handstand position with your arms fully extended and elbows locked.
2. Maintain a stable base on your hands with your gaze directed toward the floor and your body aligned vertically.
3. This is your starting position.
4. Begin the controlled lateral descent of your legs to one side, keeping your torso completely vertical until your legs are almost parallel to the ground.
5. Without pausing the movement, use the lateral strength of your core to lift your legs back up until you regain the perfect vertical handstand.
6. One complete descent and ascent counts as one repetition.
7. You can alternate sides in each set or work on a specific side before lowering to the ground in a controlled manner.
8. The key to this exercise is the dissociation of the hips from the shoulders, always keeping your elbows locked to avoid losing your support axis during the transition.