Dragon Flag

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Lie on a flat bench and grip it firmly behind your head with both hands. Extend the body fully with legs together and toes pointed.
• Brace the entire core maximally and lift the hips and legs as one rigid unit off the bench. Only the upper shoulder blades remain in contact with the bench.
• Lower the entire body slowly and under control until it is nearly parallel to the bench. The hips must not sag. The body stays as straight as a plank.
• Drive the body back up to the vertical starting position by maximally contracting the abdominals and the entire core musculature.

Common mistakes

• Allowing the hips to sag downward instead of maintaining a straight body line. This indicates insufficient core bracing and significantly reduces the training effect.
• Performing the reps too quickly. The dragon flag requires a very slow, controlled descent to effectively load the abdominal muscles throughout the range of motion.
• Lifting the upper shoulders completely off the bench. The upper shoulder blades must remain in contact with the bench to serve as the pivot point for the exercise.

Frequently asked questions

How do I learn the dragon flag as a beginner?

Start with the knees bent to shorten the lever arm. Practice only the lowering phase (negative reps) very slowly and under control. Once you can control the full descent with bent knees, progressively straighten the legs and then work toward completing the full upward phase.

What muscles does the dragon flag train?

The dragon flag is primarily a full core exercise targeting the rectus abdominis and obliques. The hip flexors, lower back, and glutes also work isometrically to maintain the rigid body position throughout the movement.

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