Mastering the Dragon Flag Exercise

The Benefits of the Dragon Flag

The dragon flag primarily works your core muscles, including:

• Rectus abdominis
• Transverse abdominis
• Obliques (internal and external)

It also engages your:

• Erector spinae
• Gluteal complex
• Hip flexors
• Adductors
• Latissimus dorsi

You may also feel the burn in your anterior and posterior deltoids, trapezius, quads, hamstrings, and calves.

How to Perform the Dragon Flag

1. Lie faceup on a bench or the floor.
2. Reach your arms behind your head and grab a bench, column, or pole for support.
3. Activate your entire torso as you lift your hips and shift your weight to your shoulders.
4. Drive your legs up, similar to a reverse crunch, until they’re almost vertical.
5. Keep your core tight and body straight, avoiding any bends at the hips.
6. Slowly lower your legs to create a straight line from shoulders to hips and toes.
7. Balance your body weight on your shoulders as you hold the position.
8. Release and repeat.

Pro Tips and Modifications

• If you’re doing the dragon flag as a static hold, hold your legs as low as you can until you lose form. Then, rest for 1-3 minutes before repeating the exercise.
• Warm up with 10 minutes of cardio and stretching before attempting the dragon flag.
• Don’t push past your limits – if you can’t maintain proper form, stop and modify the exercise.
• Avoid arching your lower back, as this can lead to strain.
• Engage your abs, glutes, and thighs to keep your lower body in the correct position.

Alternative Exercises and Progressions

If you’re not ready for the full dragon flag, try these modifications:

• Plank (and variations)
• Leg raise
• Hanging leg raise
• Shoulder Stand
• Hollow body position

Each of these exercises targets similar muscle groups and can help you build up to the dragon flag.

Safety First

• Warm up and stretch before starting the exercise.
• Avoid the dragon flag if you have back or neck pain.
• Protect your neck and keep your elbows pressed into your sides and your chin tucked into your chest.
• Maintain a straight back and avoid bending at the hips.
• Cool down after each workout and give your body time to recover.

Frequently Asked Questions

Are dragon flags bad for your back?

No, as long as you maintain correct form.

Is the dragon flag hard?

Yes, it’s an advanced move that requires patience and practice.

Is the dragon flag harder than the human flag?

It depends on the individual, but both exercises are challenging in their own ways.

Are dragon flags good for abs?

Absolutely – they’re a great way to tone and build abdominal strength.