What is Negative straddle dragon flag?

The negative straddle dragon flag is a hard, advanced core exercise where you hold a low bar and slowly lower your straddled body with full core tension. It primarily targets the core (rectus abdominis and obliques) and requires significant shoulder and hip stability.

How to Do Negative straddle dragon flag

  1. Set up grip: Lie on your back and grip a low bar or sturdy anchor behind your head; retract shoulder blades and press through your palms for stability.
  2. Position straddle legs: Raise into a straddle dragon flag by lifting hips and spreading legs; keep legs straight and feet at shoulder width or wider for balance.
  3. Brace the core: Engage the core fully, bracing abs and obliques; maintain a straight spine and avoid arching the lower back throughout the movement.
  4. Slow controlled descent: Lower slowly with control, taking 3–6 seconds; keep legs spread, hips aligned, and shoulders stable to prevent momentum or hip sagging.
  5. Safe exit: Return to the start by bending knees or placing feet down if needed; rest and repeat only when form is perfectly controlled.

Muscle Groups

Core

Description

Lie on the ground holding a low bar (or sturdy object) behind your head. Raise your body into a straddle dragon flag position, then slowly lower yourself down with control, keeping your legs spread and core tight. Focus on maintaining a straight back and controlled descent without letting your hips drop.

Movement Group

Core

Required Equipment

Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the negative straddle dragon flag?

This move builds intense core strength, especially in the rectus abdominis and obliques, and improves eccentric control and hip stability. It also reinforces full-body tension useful for advanced calisthenics and strength endurance.

What common mistakes should I avoid with this exercise?

Common errors include letting the hips drop, arching the lower back, using momentum, and weak shoulder bracing. Fix them by slowing the descent, keeping a straight spine, and rehearsing regressions with strict form.

How can I progress to or regress from this exercise?

Regress with tucked negatives, decline plank holds, or band-assisted dragon flags. Progress by increasing negative tempo, moving from tuck to straddle, then straight-leg negatives, and finally full controlled reps.