What is Negative dragon flag?

The Negative dragon flag is a hard core exercise where you slowly lower your body from a dragon flag position under full control. It primarily targets the rectus abdominis and deep core stabilizers, requires advanced bracing, and needs a sturdy anchor like wall bars.

How to Do Negative dragon flag

  1. Secure anchor: Grip a low bar or wall bars behind your head; feet together. Confirm the anchor is sturdy and test your hold before starting.
  2. Set top position: Raise your body into a full dragon flag—shoulders on the ground, body straight and vertical above the bar. Squeeze glutes and quads for alignment.
  3. Brace the core: Take a deep breath and fully brace your core and lats. Keep the lower back neutral and ribs sealed to prevent arching during descent.
  4. Lower with control: Slowly lower your body in a straight line, resisting gravity. Maintain full-body tension and a rigid plank-like posture; stop if hips begin to sag.
  5. Complete safely: Finish the negative near the ground with control, then bend knees or roll off to release. Rest and reset before repeating to avoid form breakdown.

Muscle Groups

Core

Description

Lie on the ground holding a low bar (or sturdy object) behind your head. Raise your body into a dragon flag position, then slowly lower yourself down in a straight line with full control. Keep your core tight, back straight, and avoid letting your hips drop during the descent.

Movement Group

Core

Required Equipment

Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Negative dragon flag?

The Negative dragon flag builds exceptional core strength, improves anti-extension control, and enhances full-body tension. It strengthens rectus abdominis and stabilizers, aids progress toward full dragon flags, and increases shoulder and grip endurance when done safely.

What common mistakes should I avoid when doing negatives?

Common mistakes include letting hips sag, arching the lower back, dropping speed, gripping incorrectly, and attempting negatives without sufficient core strength. Prioritize bracing, slow tempo, and proper alignment to reduce injury risk and improve effectiveness.

How can I progress to or regress from the Negative dragon flag?

Progress by increasing eccentric tempo and reducing assistance—try tucked negatives, elevated feet, or band-assisted reps. Regress with tuck holds, decline planks, hanging knee raises, or slow reverse crunches until core control and shoulder stability improve.