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Instructions
- Lie on your back on a mat and grip a stable object behind your head for support.
- Engage your core and lift your legs and hips off the ground, forming a straight line from shoulders to feet.
- Maintain a rigid body position and slowly lower your body with control, keeping hips elevated.
- Stop just before your back touches the floor, then raise your legs and hips back up.
- Repeat for the desired number of reps without letting your lower back sag.
Technical Tips
- Keep your entire body tight and rigid throughout the movement.
- Avoid using momentum—focus on slow, controlled movement.
- Ensure your shoulders stay in contact with the ground for support.
- Brace your core and glutes to maintain a straight line.
Breathing Tips
- Inhale before you begin the lift.
- Exhale slowly as you lower your body under control.
- Inhale again as you return to the starting position.
Medical restrictions
- Lower back injuries
- Cervical spine issues
- Hernias or core muscle strains
The Dragon Flag is an advanced bodyweight exercise known for its exceptional core-strengthening benefits. Made popular by martial arts legend Bruce Lee, this high-intensity movement targets the entire abdominal region through intense isometric control and full-body tension. Executed by lifting the legs and torso off the ground while keeping the shoulders anchored and the body aligned, the Dragon Flag challenges core stability, strength, and neuromuscular coordination. Its unique motion builds not only the rectus abdominis but also engages deep stabilizers, lower back muscles, and hip flexors, making it a powerful tool for developing athletic performance and midline strength. Often utilized by calisthenics and advanced fitness enthusiasts, it demands exceptional control and should be approached with a strong foundation in core training. With no equipment required beyond a mat and a stable anchor, the Dragon Flag is an efficient, minimalist exercise with maximal return for core development.
What muscles does the Dragon Flag work the most?
The Dragon Flag primarily targets the abs, especially the rectus abdominis, while also engaging the lower back, glutes, and hip flexors for stabilization and control.
Is the Dragon Flag good for building six-pack abs?
Yes, the Dragon Flag is excellent for building six-pack abs as it intensely trains the entire abdominal wall through isometric and eccentric loading.
Can beginners do the Dragon Flag?
No, the Dragon Flag is not suitable for beginners due to its high difficulty level. It's best to master core basics like planks and leg raises first.
How many reps of Dragon Flags should I do?
Start with 2–4 reps per set focusing on perfect form. Gradually increase as your core strength improves, prioritizing control over volume.
Do I need equipment for the Dragon Flag?
You only need a yoga mat and a stable object to anchor your hands, such as a heavy bench or pole, making it highly equipment-efficient.