What is Straddle dragon flag raises?

Straddle dragon flag raises are a hard calisthenics core exercise where you lift legs and hips into a straddled dragon flag while holding a low bar. It primarily targets the core, especially the rectus abdominis and obliques, and requires high shoulder and hip stability.

How to Do Straddle dragon flag raises

  1. Setup grip: Lie on your back with a low bar behind your head; grip firmly, legs in a wide straddle, shoulders pressed into the ground and feet active.
  2. Brace core: Exhale and engage the entire core—pull ribs down, squeeze glutes, and retract scapula to create a rigid plank line before lifting.
  3. Lift into flag: Press into the bar and drive hips up, lifting legs and torso as a single unit into a straddled dragon flag while keeping shoulders stable.
  4. Maintain straddle: Hold the straddle with legs wide, maintain a straight body line from shoulders to hips, and breathe evenly while resisting any sagging.
  5. Lower slowly: Lower down under strict control by pulling the core and lowering hips slowly; avoid arching the lower back or letting hips drop uncontrolled.
  6. Controlled repeat: Pause briefly at the bottom with tension intact, then perform the next rep. Limit range or tuck legs as needed to manage difficulty.

Muscle Groups

Core

Description

Lie on the ground holding a low bar (or sturdy object) behind your head. From a straddle position, lift your legs and hips into a dragon flag, keeping your core tight and back straight. Lower down slowly with control, then raise back up, maintaining the straddle throughout the movement.
Movement Group: Core
Equipment: Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of straddle dragon flag raises?

Straddle dragon flag raises develop maximal core strength, anti-extension control, and oblique engagement while improving shoulder stability and hip flexor control. They enhance body tension and eccentric strength useful for advanced calisthenics.

What common mistakes should I avoid with this exercise?

Common mistakes include arching the lower back, swinging the legs, gripping too loosely, and lowering too fast. These reduce core engagement and increase injury risk. Prioritize bracing, controlled tempo, and a straight shoulder-to-hip line.

How can I progress to or regress from straddle dragon flag raises?

Progress by increasing range, slowing eccentrics, or adding reps; try full dragon flags or single-leg variations. Regress with tucked dragon flags, negative-only reps, supported raises from a bench, or core holds like hollow holds or hanging knee raises.