It is shown that free boundary 3D equilibrium calculations in tokamak geometry are capable of capturing the physics of non-linearly saturated external kink modes for monotonic current and q profiles typical of standard (baseline) plasma scenarios. The VMEC ideal MHD equilibrium model exhibits strong flux surface corrugations of the plasma vacuum boundary, driven by the core current profile. A method is presented which conveniently extracts the amplitude of the corrugation in terms of Fourier components in straight field line coordinates. The Fourier spectrum, and condition for non-linear corrugation agrees well with linear simulations, and the saturated amplitude agrees well with non-linear analytic calculations.