Also known as: tucked dragon flag, dragon flag raise, tucked dragon raises, bench dragon flag, dragon flag negatives

What is Advanced tucked dragon flag raises?

Advanced tucked dragon flag raises is a medium-difficulty core exercise where you lift into an advanced tuck, lower under control, and raise back keeping a rigid line. It primarily targets the rectus abdominis and obliques while improving core strength and anti-extension control.

How to Do Advanced tucked dragon flag raises

  1. Setup position: Lie on a bench or floor under wall bars, hold the bar behind your head with a secure grip, knees bent at 90 degrees in tucked position.
  2. Grip the bar: Brace shoulders, squeeze the bar firmly and keep shoulder blades stable to protect the neck; maintain neutral cervical alignment and steady breathing.
  3. Assume tucked position: Drive hips up into full extension while maintaining a 90-degree knee bend so your shoulders-to-knees line is tight and prepared for descent.
  4. Engage core: Exhale and brace the entire core, pull the ribs down to prevent arching, and keep the torso rigid throughout each rep.
  5. Lower under control: Slowly lower your torso as a single unit until just above the ground, keeping hips extended and avoiding momentum or spinal collapse.
  6. Return to start: Use controlled core strength to raise back to the top tucked position, pause briefly, then repeat; stop if you feel lumbar strain.

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
Equipment: Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of advanced tucked dragon flag raises?

They build intense core strength, improve anti-extension control, and increase midline stability. This move trains deep rectus and obliques, enhances spinal tolerance under load, and transfers to better body control for advanced calisthenics and athletic movements.

What are common mistakes to avoid?

Common mistakes include lumbar arching, using momentum, insufficient hip extension, and poor grip/shoulder stability. Fix by slowing the eccentric, bracing the core, retracting shoulders, and practicing regressions like negatives or knee tucks until rigid torso control is consistent.

How can I progress or regress this exercise?

Regress with supported knee tucks, lying dragon flag negatives, or elevated leg lowers. Progress by slowing eccentrics, adding isometric holds, increasing reps, or working toward full dragon flags. Use assisted bands for gradual loading and technique training.