Also known as: dragon flag, single-leg dragon, dragon flag raises, leg dragon raise

What is Single leg dragon flag raises?

Single leg dragon flag raises are a medium-level core exercise where you lift and lower your body from a stable bar with one leg extended and one bent. It targets the rectus abdominis and obliques, demanding hip stability, anti-extension strength, and strict core bracing.

How to Do Single leg dragon flag raises

  1. Set up grip: Secure a stable bar behind your head and lie on a bench or floor; grip tightly, set shoulder blades, and keep neck relaxed to protect the cervical spine.
  2. Tuck and brace: Bend one knee and extend the other leg; fully exhale and brace your core, driving ribs down and posteriorly tilting the pelvis to prepare for anti-extension.
  3. Lift into position: Drive through shoulders and hips to lift into the dragon flag; keep a straight line from ribcage to extended foot and avoid sagging hips.
  4. Controlled descent: Lower under control for three to five seconds, maintaining core tension and a neutral neck; stop just above the ground to protect the lower back.
  5. Raise with control: Return to the top by pressing through shoulders and squeezing the abs; breathe steadily, keep hips aligned, and repeat for prescribed reps or switch legs safely.

Muscle Groups

Core

Description

Here you go:

From the floor or bench while holding a stable bar behind your head, lift your body into a dragon flag with one leg extended and the other bent, then lower down under control until just above the ground and raise back up again, keeping your core braced and hips stable throughout the movement.
Movement Group: Core
Equipment: Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of single leg dragon flag raises?

This move builds anti-extension core strength, improves oblique and rectus abdominis development, and increases hip stability and body control. It also enhances full-body tension and transfers well to advanced calisthenics and athletic movements.

What common mistakes should I avoid when doing this exercise?

Common errors include poor core bracing, letting hips sag, pulling with the neck or shoulders, and dropping too quickly. Use controlled tempo, maintain a neutral neck, and stop above the floor to protect the lower back.

How can I progress or find alternatives if I can't do it yet?

Start with two-leg dragon flags, negative-only lowers, or hanging knee raises for strength. Practice partial range of motion and core bracing before advancing to single-leg variations and longer eccentrics.