Flamingo Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Flamingo is a bodyweight exercise that works your hamstrings.

Flamingo is a great easy move. When done correctly, it can effectively target your legs, lower body and upper legs.

It requires no equipment to do.

Flamingo Flamingo

How to do Flamingo


Start off with feet shoulder width apart and hands at your side. Lift one foot of the ground and raise it to the height of your other knee. At the same time lift both hands above your head until your palms touch. Bring your hands back down to your sides and bring your foot down, then alternate with the other foot. Keep your breathing normal and it is very important to keep your back straight and head facing forward. This is an excellent exercise for building balance, strengthen your core, and opening up your chest and shoulders.

Muscles Worked

The muscles used for flamingo may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for flamingo are:

Primary Muscles

  • Hamstrings

Synergyst Muscles

Frequently Asked Questions

What muscles does Flamingo work?
Flamingo works hamstrings.
What is Flamingo good for?
Flamingo is beneficial for conditioning and to strengthen. It works the best for legs, lower body and upper legs, as it works hamstrings. Flamingo is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Flamingo a good exercise?
Flamingo is a popular bodyweight exercise for hamstrings.

Training, Progressions and Regressions

Interested in how to improve your Flamingo faster?

Flamingo Training and Progressions

Standards and Averages

Wonder how do others perform in Flamingo and how should you?

Flamingo Standards and Averages


Wonder how to work the same muscles with other exercises?

Flamingo Alternatives


Wonder how to make Flamingo either easier or more challenging?

Flamingo Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength
Muscles Worked Biceps Femoris
Difficulty Level(s) Easy, Simple
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Hamstrings
Synergyst muscle(s)

Related exercises

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