Also known as: dragon flag, lying dragon flag, bench dragon flag, tucked dragon flag

What is Dragon Flag Extension?

The Dragon Flag Extension is a medium-level bodyweight move that challenges the core and back, primarily targeting the rectus abdominis, obliques and lats. It builds rigid torso control, hip extension strength, and anti-extension stability for trainees with an established core base.

How to Do Dragon Flag Extension

  1. Find anchor grip: Lie on a bench or under a bar, grip the anchor above your head and position your head on the floor with neutral neck alignment.
  2. Set shoulder base: Retract and depress scapula, roll up onto your shoulders so weight rests on scapulae not spine; keep elbows tucked to protect shoulders.
  3. Tuck and drive: Bend knees, contract abs, and drive your legs upward using hip extension while keeping your body rigid from shoulders to toes.
  4. Extend and hold: Straighten legs toward the ceiling, squeeze glutes, maintain posterior pelvic tilt and hold a straight line from shoulders to toes for one second.
  5. Controlled descent: Slowly bend knees and lower hips with core braced, avoiding collapse of the hips or neck strain; return to start under control.

Muscle Groups

Core, Back

Description

Find an anchor point for your hands. You can use a fixed bar / post & have your hands above your head. Or lay on on a bench and grip the sides of the bench,.

Your head should rest on the floor and you should avoid feeling any pressure in your neck (Try adjusting your hand position and your distance from the anchor point to help with this)

Bend your knees and roll up on to your shoulders, create a stable base by retracting and depressing your scapula (Push your shoulders blades down and into the floor, so you are not resting on your spine)

From here, extend your legs up to the sky. Squeeze your glutes, and extend your hips all the way through. Forming a straight line from your shoulders to your toes. Squeeze at the top, and bend the legs to return to the start position.

Stay hollow, maintain PPT (Tuck tailbone, core engage)
Point elbow forward, don't allow them to flare out.




Contract your torso, bend your legs and drive your legs up as if you are performing a reverse crunch, but keep your body rigid from your shoulders to toes, and avoid bending the hips. Point your toes to help maintain proper body alignment.

Slowly straighten your legs while maintaining previous position. Hold for a second and get back to starting position.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Dragon Flag Extension?

Dragon Flag Extension builds exceptional anti-extension core strength, improves torso rigidity and hip control, and challenges the upper back for stability. It transfers to better posture and stronger compound lifts when progressed safely.

What are common mistakes when doing Dragon Flag Extension?

Common errors include using neck or shoulder tension, flaring elbows, letting hips sag or bend at the hips, swinging the legs, and moving too quickly. These reduce effectiveness and increase injury risk.

How can I progress to or regress from Dragon Flag Extension?

Regress with tucked dragon flags, incline leg raises, negatives, or knee tucks. Progress by increasing straight-leg hold time, slower eccentrics, fewer rests, or adding reps once strict form is consistent.