What is Dragon flag raises?

Dragon flag raises are an advanced calisthenics move where you lie back, grip a low bar, and lift legs and hips into a straight, inverted position. They heavily target the core—especially rectus abdominis and obliques—and are rated as insane difficulty requiring strict control and progressions.

How to Do Dragon flag raises

  1. Set up: Lie on your back under a secure low bar or wall bars and grip the bar behind your head with a firm overhand grip.
  2. Brace core: Engage your core with a strong posterior pelvic tilt, pull your ribcage down, and squeeze glutes to create a rigid, straight body from shoulders to toes.
  3. Lift hips: Press through the bar and lift legs and hips toward the ceiling, keeping the body straight and shoulders anchored on the bench or floor.
  4. Control descent: Slowly lower your body with control, maintaining a straight line and resisting lumbar arching; stop before the lower back contacts the ground to protect the spine.
  5. Breathe & repeat: Exhale during the lift and inhale on descent. Start with partial range or negatives, perform three to six controlled reps and increase as form improves.
  6. Progress safely: Progress via tucked dragon flags, negatives, or assisted holds; allow full recovery between sets and only advance when you maintain perfect spinal alignment.

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

Required Equipment

Wall Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of dragon flag raises?

Dragon flag raises build exceptional core strength, anti-extension control, and full-body tension. They improve abdominal endurance, spinal stability, and carryover to advanced calisthenics skills when paired with progressive loading and mobility work.

What common mistakes should I avoid?

Common mistakes include arching the lower back, using hip flexor momentum, dropping hips too quickly, and gripping the bar incorrectly. Avoid excessive range before control, neglecting scapular anchoring, and progressing without adequate strength or coached technique.

How do I progress or find alternatives?

Progress by mastering partial raises, tucked dragon flags, slow negatives, and assisted holds. Alternatives include hanging leg raises, front lever progressions, and ab rollouts. Increase load, tempo, or hold time gradually and prioritize form over reps to advance safely.