Dragon Flag
Overview
How to do it
- 1
Set Up
Start by lying on your back on a solid bench or a flat floor. Keep your head supported by gripping the bench or placing a neck cushion under it. Plant your hands securely on the bench or hold a fixed surface above your head.
- 2
Leg Raise
Drive your legs and hips up off the bench or floor while keeping the legs straight. Your body should stay in one straight line from head to feet. Tighten your core to keep yourself steady.
- 3
Controlled Descent
Lower your legs and hips slowly toward the bench while preserving a straight body line. Use your abdominal muscles to manage the descent. This is the hardest part of the exercise, so move patiently.
- 4
Raise Your Flag
When your legs are near the bench or floor, but not touching, reverse the motion. Use your core strength to bring your legs and hips back to the start position.
- 5
Repeat
Complete the exercise for your chosen number of repetitions.
Form tips & common mistakes
Keep your arms and hands firmly planted to maintain stability.
Focus on controlled movements; avoid swinging or using momentum.
Maintain a straight body line throughout the exercise.
Breathe steadily and avoid holding your breath.
If you experience neck discomfort, consider using a cushion or towel for support.
Benefits
Dragon Flag’s main advantage is its power to build the core muscles. It works the rectus abdominis (front of the abdominal muscles), obliques (side abdominal muscles), and even the lower back muscles. The result is a stronger, more stable core.
If you want a more defined six-pack, Dragon Flags can support that goal. The exercise directly challenges the abdominal muscles, helping create a more chiseled look.
Dragon Flag also includes an isometric element because you must keep your body straight and stable throughout the movement. That demands constant core engagement to stop your body from sagging or swaying. Your ability to hold this isometric contraction also shows how well you control your bodyweight.
Dragon Flags look impressive, too. Performing this exercise successfully highlights your physical ability and commitment to training, and it often earns respect from other fitness enthusiasts.
Muscles worked
Target Core Muscles: ▪ Rectus Abdominis ▪ Transverse abdominis ▪ Obliques ▪ Multifidus ▪ Pelvic floor ▪ Quadratus lumborum ▪ Erector Spinae، Rectus Abdominis، Secondary - Erector Spinae، Secondary - Latissimus Dorsi، Secondary - Hip Flexor، Secondary - Gluteus، Secondary - Adductors
Obliques
