Dragon Flag

Exercise Overview

Exercise Details

Primary Muscles: Rectus Abdominis, Transverse Abdominis, Obliques
Secondary Muscles: Hip Flexors, Lower Back, Glutes, Upper Back, Shoulders
Equipment: Bench or Sturdy Surface
Type: Compound
Experience Level: Advanced
Mechanics: Compound
Force: Anti-Extension/Anti-Flexion

Video Demonstration

How to Perform the Dragon Flag

1

Setup Position

Lie on your back on a sturdy bench or flat surface. Reach behind your head and grip the edge or sides of the bench for stability. Your hands should be positioned next to your ears, with elbows bent and pointing upward.
2

Initial Movement

Engage your core muscles and lift your legs and hips off the bench, raising them toward the ceiling. Your body should form an inverted straight line from shoulders to feet, with only your upper back and shoulders remaining in contact with the bench.
3

Create Full-Body Tension

Before beginning the descent, ensure your entire body is rigid and tense. Squeeze your glutes, brace your core, and keep your legs straight with toes pointed. Your body should form a straight line from shoulders to toes like a flagpole (hence the name).
4

Controlled Lowering

With extreme control, begin to lower your body toward the bench, maintaining the rigid straight-line position. Inhale as you lower, focusing on keeping your core engaged and your body straight. Do not let your lower back sag or your hips pike.
5

Maintain Position Throughout Range

Continue lowering until your body is just above or lightly touching the bench (or as low as you can control while maintaining proper form). The key is to maintain the straight-line position throughout the entire range of motion without breaking at the hips or lower back.
6

Return to Starting Position

Exhale as you reverse the movement, lifting your body back up to the starting position. Use your core muscles to raise your body as a single unit without bending at the hips. Maintain the straight-line position throughout the ascent.
7

Repeat for Desired Reps

Perform the desired number of repetitions while maintaining quality form. For beginners to this advanced movement, 3-5 proper reps per set is a good starting point. As strength improves, work up to 8-10 reps per set.

Form & Technique Tips

Progress gradually: The full Dragon Flag is an extremely advanced movement. Work through the progressions listed in the variations section before attempting the full exercise.
Maintain a neutral spine: Your spine should remain in its natural alignment throughout the movement, neither excessively arched nor rounded.
Focus on full-body tension: Think of your body as a solid board or flagpole—every muscle from your shoulders to your toes should be engaged and rigid.
Grip positioning: A secure grip is essential. Experiment with different hand positions (sides of bench, behind head, etc.) to find what provides the most stability for you.
Breathing technique: Inhale during the lowering phase and exhale during the lifting phase. Never hold your breath during this intense exercise.
Control is paramount: It's better to perform fewer repetitions with perfect control than more with compromised form. Each rep should be slow and deliberate.
Start with negatives: If you can't perform the full movement, begin with negative-only reps (lowering phase) to build the necessary strength.
Use visualization: Imagine your body as a straight board pivoting around your shoulders to help maintain proper alignment.

Common Mistakes to Avoid

Breaking at the hips: Allowing your hips to bend or pike during the movement reduces core engagement and defeats the purpose of the exercise. Maintain a straight line from shoulders to toes.
Using momentum: Swinging or using momentum to lift back up removes tension from the target muscles and increases injury risk. Every phase should be controlled.
Letting your lower back sag: This puts excessive stress on the spine and indicates insufficient core strength. Keep your core engaged to maintain a neutral spine position.
Attempting too soon: Jumping into Dragon Flags without adequate preparation can lead to injury. Master the progression exercises first before attempting the full movement.
Unstable hand position: Not having a secure grip or proper arm positioning can compromise safety and effectiveness. Ensure your upper body is anchored firmly.
Holding your breath: This dangerous habit can spike blood pressure unnecessarily. Maintain a steady breathing pattern throughout the exercise.
Lifting with the neck: Pulling with your neck rather than engaging your core can lead to strain. Your neck should remain relaxed with your head in a neutral position.