Also known as: single leg dragon flag negative, single-leg dragon flag, one leg dragon flag negative, negative dragon flag single leg, dragon flag negative

What is Negative single leg dragon flag?

The Negative single leg dragon flag is a controlled eccentric dragon flag variation performed from a low bar or bench, with one leg extended and one bent. It targets the entire core, especially the rectus abdominis and obliques, while demanding hip stability and body tension. Difficulty: medium.

How to Do Negative single leg dragon flag

  1. Grip setup: Securely grab a low bar, wall bars, or bench edge behind your head with a firm overhand grip, shoulder-width apart.
  2. Assume top position: Drive your torso up into the top dragon flag position, extend one leg and bend the other, keeping shoulders packed and hips aligned.
  3. Brace core: Take a deep breath and brace your midsection, pull the ribs down and squeeze glutes to create a rigid, straight body line.
  4. Lower slowly: Slowly lower your body in a straight line on the exhale, using eccentric control from the core and hips to resist gravity.
  5. Stop before ground: Pause one to two inches above the floor to prevent contact, maintain tension and avoid lumbar arching to protect the lower back.
  6. Reset and repeat: Return to the top position under control or release and re-grip; rest 60–120 seconds between sets to preserve form and control.

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
Equipment: Wall Bars

Progressions and Regressions

Frequently Asked Questions

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

This exercise develops eccentric core strength, anti-extension control, and hip stability while improving body tension. It targets rectus abdominis and obliques and enhances spinal control, which transfers to better pressing and gymnastic movements when practiced progressively.

What are common mistakes when doing this exercise?

Common errors include arching the lower back, letting the hips sag, rushing the descent, and poor grip. Correct these by bracing the core, squeezing glutes, slowing the eccentric phase, and using regressions or assistance until control is consistent.

How can I progress to or regress from this move?

Progress by increasing negative tempo, moving from two-leg negatives to longer eccentrics, or adding holds. Regress with tucked dragon flags, assisted negatives, hanging leg raises, or plank variations to build core strength and control first.