From a supine anchored position, lower and raise your straight body as a single rigid unit to heavily load the abdominals. The shoulders act as the pivot while the torso and legs remain aligned.
How to do the Dragon Flag#
- Lie on a bench or the floor with your upper back supported near the edge and firmly grip a stable anchor behind your head.
- Brace your core and press through your shoulders to lift your hips and legs until your body is nearly vertical and straight.
- Keep your body rigid with hips extended and legs together as you slowly lower the whole body in one controlled motion toward the support.
- Stop just before your back touches the bench or you lose shoulder contact, hold briefly, and maintain tension in the abs.
- Contract your abdominals to raise the body back up to the vertical start position under control.
Muscles worked#
- Primary: Abs (Rectus Abdominis)
- Secondary: Hip flexors (Iliopsoas (Hip Flexors)), Obliques (External & Internal Obliques), Lats (Latissimus Dorsi)
Common mistakes#
- Allowing a pronounced arch in the lower back during the movement.
- Bending the knees instead of keeping the body straight.
- Lowering too quickly and relying on momentum.
- Using the arms or shoulder pull to lift instead of the core.
