Also known as: flag raise, lying body raise, decline leg raise, bench negatives, advanced core raise

What is Dragon Flags?

What is Dragon Flags? Dragon Flags are an advanced core move where you lower and raise a straight body from the shoulders while gripping an anchor. They primarily target the rectus abdominis, obliques and spinal erectors. Difficulty: Hard - requires strong core control, scapular stability and hip drive.

How to Do Dragon Flags

  1. Set anchor grip: Lie on your back and grip a sturdy pole or bench behind your head, hands shoulder-width, shoulders depressed and retracted to protect the neck.
  2. Tuck and roll: Draw knees to chest and roll onto your shoulders so your upper back supports your weight; avoid neck compression by adjusting hand position.
  3. Extend legs up: Drive hips upward and extend legs to form a straight line from shoulders to toes while keeping core hollow and glutes engaged.
  4. Brace and hold: Posterior pelvic tilt, brace your abs and squeeze glutes; maintain tension before starting the descent to protect the lower back.
  5. Slow controlled descent: Lower your body slowly, exhaling, stopping when you lose form or when your body approaches parallel to the floor; no lumbar arching.
  6. Return and repeat: Use controlled pressing from the core and hips to lift back to the start; rest between reps and stop if form breaks.

Muscle Groups

Back, Core

Description

Lie on your back and reach your arms behind you to hold onto a sturdy pole, column, or bench.

Bend you knees, bring them to your chest and roll up onto your shoulders. Create a stable base by depressing and retracting your scapula (Push your shoulder blades down and back) You shouldn't feel discomfort in your neck at any point - Adjusting your hand position, and distance from the anchor point can help with this.

Now extend your legs upward, hips through, so you form a straight line from your shoulders to your toes.

Maintaining PPT and staying hollow (Tucked tailbone, core braced, glutes engaged) Slowly begin to low yourself down. Exhaling on the descent. Going as low as you can while maintaining tension and form, and repeat for reps.

If you start to lose your posture, slow down or discontinue the rep. Your back should not arch at any point.

Then slowly lower your body back down to the floor until it’s parallel to the floor, keeping your core and buttocks tight.
Make sure you’re keeping your legs together and straight.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Dragon Flags?

Dragon Flags build exceptional anti-extension core strength, improve spinal stability and transfer to compound lifts and calisthenics skills. They challenge abs, obliques and lower back while improving hip control and whole-body tension for athletic movements.

What are common mistakes when doing Dragon Flags?

Common mistakes include arching the lower back, letting knees bend, using momentum, and straining the neck. Fixes: keep posterior pelvic tilt, maintain hollow position, disengage neck, and practice negatives or tuck progressions before full reps.

How can I progress to Dragon Flags or find alternatives?

If you can't do full Dragon Flags yet, progress with hanging leg raises, decline negatives, tuck or one-leg dragon progressions, and hollow-body holds. Gradually increase range and control, prioritize slow eccentrics and scapular stability before attempting full reps.