What is Advanced tucked dragon flag raises?

An Advanced tucked dragon flag raises is a core-strength calisthenics move where you lift into an advanced tuck with knees at 90° then lower under control. It targets deep abdominals and obliques, is Medium difficulty, and requires shoulder stability and strict core tension.

How to Do Advanced tucked dragon flag raises

  1. Secure hold: Grasp a stable bar behind your head (wall bars or bench anchor). Lie back, press shoulders into the surface, and ensure a firm, shoulder-width grip.
  2. Set advanced tuck: Bend knees to 90° and pull thighs toward your chest; fully extend hips so torso and thighs form a compact, tucked line before moving.
  3. Brace core: Exhale and hollow the midsection to create full core tension from ribs to pelvis; keep shoulders packed and avoid lumbar hyperextension.
  4. Controlled lower: Slowly lower your body as one unit until hips are just above the ground, maintaining the 90° knee bend and steady, even breathing.
  5. Return with control: Drive through the core to raise back to the starting tuck position smoothly, avoiding momentum and keeping the body aligned from shoulders to knees.

Muscle Groups

Core

Description

From the floor or bench while holding a stable bar behind your head, lift your body into an advanced tuck with knees bent at 90 degrees and hips fully extended, then lower down under control until just above the ground and raise back up, keeping your core tight and body moving as one solid line from shoulders to knees.

Movement Group

Core

Required Equipment

Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Advanced tucked dragon flag raises?

This move builds high-level core strength, anti-extension control, and hip-to-shoulder stability. It improves body tension for other calisthenics skills and enhances oblique and deep abdominal endurance.

What common mistakes should I avoid when doing dragon flag raises?

Avoid arching the lower back, using momentum, or letting the shoulders lift off the anchor. Rushing reps reduces control; prioritize slow eccentrics and tight core bracing to protect the spine.

How can I progress or regress this exercise?

Regress with tucked leg raises, supported negatives, or isometric tuck holds. Progress by increasing range toward a full dragon flag, slowing eccentrics, or adding controlled partial extensions and higher rep tension work.