Also known as: dragon knees, bench knee raises, bench knee tucks, wall bars knee raises

What is Dragon knee raises?

Dragon knee raises are an easy bench-based core exercise that targets the core (abs and hip flexors) by lifting the hips and driving the knees toward the chest. It improves core control and prepares you for harder progressions like the full dragon flag.

How to Do Dragon knee raises

  1. Position on bench: Lie flat on a bench and hold the wall bars or a stable anchor behind your head for support; extend legs and brace shoulder blades.
  2. Brace your core: Inhale, then exhale while engaging the deep abs and glutes to prevent lower-back arch before initiating the movement.
  3. Lift hips and knees: Contract your lower abs to lift the hips and draw the knees toward your chest in a controlled, deliberate motion.
  4. Lower with control: Slowly lower hips and extend legs while maintaining a neutral spine—avoid letting the lower back arch or using momentum.
  5. Repeat and progress: Perform 8–15 controlled reps per set, rest as needed, and progress by increasing reps or moving toward more challenging variations.

Muscle Groups

Core

Description

Lie on a bench and hold on behind your head for support. Keep your upper body stable while lifting your hips and bringing your knees toward your chest in a controlled motion. Lower slowly without letting your back arch. This strengthens your core and prepares you for full dragon flags
Movement Group: Core
Equipment: Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of dragon knee raises?

Dragon knee raises build core strength, improve hip flexor activation, and teach pelvic and spinal control. They enhance midline stability and prepare you for advanced moves like the dragon flag.

What common mistakes should I avoid?

Common errors include arching the lower back, using momentum, failing to brace the core, and gripping incorrectly. Focus on slow, controlled reps and maintain a neutral spine to avoid strain.

How can I progress or find alternatives?

Progress by increasing reps, slowing the eccentric phase, or moving to partial dragon flags. Alternatives include hanging knee raises, captain's chair knee tucks, or L-sit progressions for similar core demands.