A bodyweight core exercise where you lower a rigid, straight body from a vertical hold toward the floor under strict control. It mainly develops the abdominal muscles.
How to do the Negative Dragon Flag#
- Lie on your back and brace your torso, keeping your shoulders stable against the surface.
- Elevate your legs and hips until your body forms a straight, vertical line over your shoulders.
- Maintain a rigid straight line and slowly lower your legs and torso together, controlling the descent with your abs.
- Pause before your back contacts the surface and reset your brace between repetitions.
Muscles worked#
- Primary: Abs (Rectus Abdominis)
- Secondary: Obliques (External & Internal Obliques), Hip flexors (Iliopsoas (Hip Flexors)), Lats (Latissimus Dorsi), Glutes (Gluteus Maximus)
Common mistakes#
- Allowing the lower back to sag and lose a straight line.
- Bending the knees or hips instead of keeping the body rigid.
- Using a fast drop or momentum rather than a controlled descent.
