Smart Workout Diary

Dragon Flag

The dragon flag is an advanced bodyweight core exercise performed while bracing the upper body against a sturdy bench or fixed support. It heavily trains the rectus abdominis and deep trunk stabilizers while requiring whole-body tension and control. It supports advanced core strength, body control, and gymnastic-style strength development.

Demonstration

Dragon Flag — demonstration 1
Dragon Flag — demonstration 2

Instructions

  1. Lie on your back on a sturdy, anchored bench with your head near one end, and grip the bench securely behind your head.
  2. Brace your abdomen, squeeze your legs together, and create one straight line from your shoulders through your feet.
  3. Press through your upper back and shoulders, then raise your hips and legs until your body is nearly vertical; keep your neck relaxed.
  4. Lower your straight body slowly as one unit, keeping the hips from bending and stopping before your lower back arches.
  5. Use your abdominal muscles to return to the raised position with control, then repeat.
Muscle Group
Abs
Type
Calisthenics
Mechanics
Compound
Equipment
Bench
Difficulty
Expert

Technique tips

  1. Prioritize a hollow-body position: keep your ribs drawn down and avoid letting the lower back arch.
  2. Start with a short range: lower only as far as you can maintain a straight body line.
  3. Move slowly: do not swing or use momentum to raise the legs and hips.
Exercise library