What is Single leg dragon flag raises?

Single leg dragon flag raises are a medium difficulty calisthenics core exercise in which you lower and raise your body from a secure bar with one leg extended and the other bent. It primarily targets the rectus abdominis, obliques and hip stabilizers while requiring strong core bracing and shoulder stability.

How to Do Single leg dragon flag raises

  1. Secure your grip: Grip a stable wall bar behind your head while lying on a bench or floor, hands shoulder-width, thumbs wrapped, secure before lifting.
  2. Set starting position: Lift hips and straighten body into a dragon flag position with one leg extended and the other bent; press shoulders into the bar for support.
  3. Brace your core: Tighten core, pull ribs down, posteriorly tilt pelvis and squeeze glutes to lock hips; take a breath and brace before moving.
  4. Lower with control: Slowly lower your torso with rigid core control, keeping the body nearly straight until just above the ground or bench; avoid sagging hips.
  5. Pause and protect: Hold briefly just above the surface, prevent hyperextension of the low back, keep neck neutral and elbows slightly bent to reduce shoulder strain.
  6. Raise under tension: Drive hips back up using core tension and controlled breathing, exhale on the ascent; perform 3–8 reps per set with full recovery.

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

Required Equipment

Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of single leg dragon flag raises?

This move builds core anti-extension strength, increases rectus abdominis and oblique control, and improves hip stability and full-body tension. It enhances core-to-shoulder transfer for advanced calisthenics and athletic control when performed with strict form.

What common mistakes should I avoid?

Common mistakes include letting the hips sag, arching the lower back, using momentum, poor shoulder engagement, and gripping incorrectly. Focus on tight core bracing, slow controlled tempo, shoulder stability, and partial regressions until you can maintain alignment.

How do I progress or regress this exercise?

If this is too hard, regress with tucked dragon flags, assisted negatives, or decline knee raises and work scapular and core stability. Progress by extending holds, slowing the eccentric phase, performing two-leg dragon flags or adding resistance once form is flawless.