Dragon Flag

Technique

The dragon flag is an advanced core exercise performed lying on a bench while gripping it behind the head and lifting the whole body into a straight, rigid line supported only by the upper back and shoulders. From the top position, the straight body is lowered slowly toward the bench without bending at the hips, which places very high eccentric demands on the abs. Most people should start with the lowering phase only, keeping the glutes squeezed and the body as straight as possible.

Steps

1. Lie on a flat bench and grip the bench or a fixed post behind your head
2. Brace the core and curl the hips up until the body is nearly vertical, resting on the upper back
3. Straighten the body into a rigid line from shoulders to feet
4. Lower the whole body slowly toward the bench without bending at the hips
5. Stop just above the bench and lift back up, or reset and repeat the lowering

Common mistakes

• Bending at the hips so the movement becomes a leg raise
• Arching the lower back and losing tension through the core
• Resting the weight on the neck instead of the upper back and shoulders

Variations

• Dragon flag negatives, controlling only the lowering phase
• Tuck dragon flag with knees bent to shorten the lever
• Single-leg dragon flag with one knee tucked

FAQ