What is Negative single leg dragon flag?

The Negative single leg dragon flag is a controlled, floor-based core exercise where you lower your body from the top dragon flag position with one leg extended. It primarily targets the core (rectus abdominis and hip stabilizers) and is a medium-difficulty move requiring solid grip and full-body tension.

How to Do Negative single leg dragon flag

  1. Secure your grip: Sit with your upper back near the bar or bench edge and grasp firmly behind your head; feet extended, shoulders packed, no wrist strain.
  2. Lift into top: Drive through the top leg to raise hips and torso into a straight-line dragon flag position, with one leg extended and the other bent for balance.
  3. Brace your core: Squeeze abs and glutes tightly, posteriorly tilt the pelvis, and keep hips locked to maintain a rigid, plank-like body during the descent.
  4. Lower slowly: Slowly lower your straight body in a controlled line for 3–6 seconds, resist momentum, and keep the bent leg stable to prevent rotation.
  5. Stop near floor: Halt the descent a few inches above the ground, avoid touching down, then pause briefly to preserve tension and spinal control.
  6. Reset safely: Bend hips slightly to return to the top position or sit up, shake out shoulders between reps, and use partial lowers when fatigued.

Muscle Groups

Core

Description

From the floor, grab a low bar, wall bars, or the edge of a bench behind your head, raise your body into the top dragon flag position with one leg extended and the other bent, then slowly lower yourself down in a straight line under control until just above the ground, keeping your core tight and hips stable before resetting.

Movement Group

Core

Required Equipment

Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the negative single leg dragon flag?

This exercise builds eccentric core strength, improves anti-extension control, and increases hip and shoulder stability. It enhances body tension and control useful for advanced calisthenics and helps bridge progressions toward full dragon flags.

What common mistakes should I avoid?

Common errors include letting the hips sag, using momentum instead of eccentric control, gripping improperly, or rotating the torso. These reduce effectiveness and increase lower-back or shoulder strain—focus on tension, neutral spine, and slow lowers.

How can I progress or find easier alternatives?

Start with tucked or bent-knee dragon flag negatives, straight-leg partial lowers, or decline bench supports. Build core strength with planks, hollow body holds, and eccentric leg raises before attempting full negative single leg dragon flags.