Also known as: dragon flag, dragon flags, lying dragon hold, isometric core hold, bar leg hold

What is Dragon flag holds?

Dragon flag holds are an advanced isometric core exercise performed lying on your back while gripping a low bar and lifting the body into a straight, plank-like line held just above the ground, engaging the core, lower back and hip flexors. Difficulty: hard; requires strength and strict form.

How to Do Dragon flag holds

  1. Grip and setup: Lie on your back and grip a low horizontal bar overhead, hands shoulder-width, legs together; align shoulders, hips and neutral neck before initiating the movement.
  2. Brace the core: Exhale and brace by posteriorly tilting the pelvis, squeezing glutes and pulling ribs down to protect the lower back and maintain a rigid midline.
  3. Lift as one: Drive your legs and torso upward as a single unit, keeping the body straight from shoulders to heels until nearly vertical, avoiding knee bend or hip drop.
  4. Lower with control: Slowly lower the body until a few inches above the ground, keeping a neutral spine and braced core; stop and reset if your lower back arches.
  5. Hold position: Maintain a steady breath, keep legs locked and shoulders stable while holding; avoid neck strain and stop the rep if form deteriorates.
  6. Finish safely: Return feet to the floor with control, release the bar when stable, rest between attempts and progress gradually by increasing hold time or reps.

Muscle Groups

Core

Description

Lie on your back and grip a low horizontal bar above your head. Lift your body into a straight line, keeping your core tight and legs extended. Hold this position just above the ground without letting your back arch. Focus on core, lower back, and hip flexor strength.
Movement Group: Core
Equipment: Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of dragon flag holds?

Dragon flag holds build exceptional anti-extension core strength, improve lower back and hip flexor control, and enhance overall body tension. They transfer to better stability for lifts and advanced calisthenics skills by training strict bracing under high load.

What are common mistakes with this exercise?

Common mistakes include allowing the lower back to arch, bending the knees, using momentum to lift, gripping too weakly, and tensing the neck. These reduce effectiveness and increase injury risk — maintain bracing and slow controlled motion.

How can I progress or regress dragon flag holds?

Regress with tucked dragon holds, incline negatives, or supported leg raises. Progress by increasing hold time, adding slower eccentrics, moving from tucked to full extension, or using controlled negatives to build strength.