Videos
Instructions
- Lie on a flat bench or mat and grip behind your head for support.
- Lift your legs and torso together, keeping your body straight.
- Lower your body slowly without letting your back arch.
- Stop just above the ground and raise back up under control.
Technical tips
- Keep your core braced and body rigid throughout.
- Avoid swinging your legs for momentum.
- Maintain straight alignment from shoulders to feet.
Breathing tips
- Inhale as you lower your body slowly.
- Exhale as you raise your body back up.
- Keep breaths controlled to stabilize your core.
Medical restrictions
- Lower back pain or injury
- Herniated disc
- Severe shoulder instability
- Post-abdominal surgery recovery
Description
The Dragon Flag is an advanced core strength exercise made famous by Bruce Lee. It challenges the entire abdominal wall by forcing the body to stay rigid while being lowered and lifted in a straight line. Unlike traditional ab exercises, the Dragon Flag trains both concentric and eccentric control, demanding maximum tension from the abs, lower back, and hip stabilizers. It is one of the few bodyweight movements that can fully engage the core in a way comparable to weighted resistance training. This exercise not only builds a powerful six-pack but also develops functional strength, balance, and body control. Athletes often use it to improve performance in sports requiring core stability, such as martial arts, gymnastics, and calisthenics. Additionally, it helps protect the spine by reinforcing deep stabilizing muscles, making it highly effective for injury prevention when performed correctly. However, due to its difficulty, the Dragon Flag is best suited for advanced practitioners with a solid foundation in core training. Beginners should progress through easier variations before attempting the full movement. Overall, the Dragon Flag is a benchmark test of core strength and control. It offers a highly effective way to build a strong, defined midsection while also improving athletic performance and resilience.
What muscles does the Dragon Flag work?
The Dragon Flag primarily works the abs, especially the rectus abdominis, while also engaging the obliques, lower back, glutes, hamstrings, and quads to maintain body control.
What are the benefits of doing Dragon Flags?
Dragon Flags build exceptional core strength, improve body control, and develop stability across the entire trunk. They also help protect the spine by strengthening deep stabilizers.
What is the most common mistake in Dragon Flags?
The most common mistake is arching the lower back or using momentum by swinging the legs. This reduces core engagement and increases injury risk.
Is the Dragon Flag safe for the lower back?
The Dragon Flag is safe for the lower back if performed with proper form and sufficient core strength. People with back injuries should avoid it or use progressions.
How can I progress to a full Dragon Flag?
You can progress by mastering tucked holds, negative Dragon Flags, and one-leg variations before attempting the full movement.
What is the difference between a Dragon Flag and a Negative Dragon Flag?
The Negative Dragon Flag focuses only on the lowering phase, which makes it slightly easier while still building eccentric core strength and control.
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