Also known as: dragon flag, flag raises, flag raise, tucked dragon flag, wall bar flag raise

What is Dragon flag raises?

Dragon flag raises are a high-skill core exercise where you lift legs and hips while keeping the body straight to overload the abdominals and obliques. This insane-level move demands strong spinal control and wall bars for grip - progress gradually and maintain strict form.

How to Do Dragon flag raises

  1. Set up grip: Lie on your back, reach behind a low bar or wall bars and secure a firm shoulder-width grip to stabilize your upper body.
  2. Pelvic tuck: Bend knees and tuck pelvis, engaging lower abs; this reduces strain and helps control the initial lift as you prepare to straighten legs.
  3. Drive hips upward: Contract core and press hips toward the ceiling, lifting legs and torso as a single straight plank from shoulders to toes.
  4. Hold and lower: Hold the straight position briefly, then slowly lower hips and legs with controlled tension, avoiding arching the lower back or dropping quickly.
  5. Breathe and rest: Exhale during the lift, inhale while lowering; rest between reps and progress only when you maintain strict form without lumbar pain.

Muscle Groups

Core

Description

Lie on your back and grip the low bar behind your head. Engage your core and lift your legs and hips toward the ceiling, keeping your body straight. Control the movement as you raise up and lower back down without letting your lower back touch the ground.
Movement Group: Core
Equipment: Wall Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of dragon flag raises?

Dragon flag raises develop maximal anti-extension core strength, increase abdominal and oblique tension, and improve full-body rigidity. They translate to better spinal stability and control for advanced lifts and gymnastics skills when practiced with strict form and gradual progression.

What common mistakes should I avoid with this exercise?

Common mistakes include letting the lower back arch, using momentum instead of muscle control, gripping too loosely, and rushing reps. These errors increase lumbar stress and reduce effectiveness; focus on slow lowering, a tight hollow body, and scapular stability.

How can I progress or find alternatives to dragon flag raises?

Progress by mastering regressions: start with knee tucks, tucked dragon negatives, and slow reverse crunches. Use band-assisted raises or partial range holds before full straight-leg flags. Increase eccentric control and gradually lengthen the lever as strength and technique improve.