What is Dragon Flag Extension?

The Dragon Flag Extension is a medium-level calisthenics core exercise that raises a straight body from the shoulders, primarily targeting the abs and back. It builds anti-extension strength, spinal control and posterior-chain stability while demanding scapular retraction, core tension, and gradual progression for safe performance.

How to Do Dragon Flag Extension

  1. Find anchor point: Locate a sturdy overhead bar or bench edge; grip above your head or the bench sides and adjust distance to avoid neck pressure.
  2. Create shoulder base: Lie with head on the floor, roll onto your shoulders, and depress/retract the scapula so weight rests on shoulder girdle, not the neck.
  3. Tuck and engage: Tuck the pelvis (posterior pelvic tilt), engage the core and squeeze glutes to form a hollow, rigid line before initiating the movement.
  4. Drive legs up: Contract the torso and drive bent knees toward the chest like a reverse crunch, keeping the body rigid from shoulders to toes.
  5. Extend to vertical: Slowly straighten the legs upward into a straight line from shoulders to toes, fully extend the hips and hold briefly with tight core.
  6. Control the descent: Lower the legs slowly back to start while maintaining scapular stability and core tension; stop if you feel neck or lumbar pain.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Dragon Flag Extension?

It strengthens the rectus abdominis and spinal stabilizers, improves anti-extension control and posterior-chain engagement, and enhances full-body tension and core-to-hip coordination useful for advanced calisthenics and sports performance. It also aids injury prevention when trained correctly.

What common mistakes should I avoid when doing this exercise?

Avoid letting the neck carry weight, arching the lower back, flaring elbows, or using momentum. Common errors include poor scapular position and rushing the movement—prioritize scapular retraction, hollowing, and slow, controlled reps.

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

Progress by mastering regressions: start with tucked dragon flags, hanging knee raises, negative-only dragon flags, and incline variations. Use partial range, isometric holds, and assisted bands before attempting full-extended reps.