Also known as: dragon flag straddle, straddle flags, dragon flags, wall bar dragon flag, straddle dragon

What is Straddle dragon flag raises?

Straddle dragon flag raises are an advanced calisthenics core exercise that primarily targets the core (rectus abdominis and obliques) and is rated hard. You perform them by holding a low bar and lifting hips and legs into a straddled dragon flag, lowering with slow eccentric control.

How to Do Straddle dragon flag raises

  1. Set up grip: Lie on the ground with a low bar or sturdy object behind your head; grip it firmly and position your shoulders close to the support.
  2. Assume straddle: Open legs into a wide straddle and press heels together; brace your hips and engage your glutes before initiating the lift.
  3. Engage core and lift: Exhale and drive hips upward, lifting legs and torso into a straight straddle dragon flag while keeping the back long and core braced.
  4. Control the descent: Slowly lower hips and legs under tension for 3-5 seconds, maintaining a straight spine and hollow body position to protect the lower back.
  5. Reset and repeat: Pause briefly at the bottom, reset scapular position if needed, then press through shoulders to raise back to the top for controlled reps.

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?

They build exceptional core strength, anti-extension control, and shoulder and scapular stability. The straddle variation shortens the lever, improving control while still stressing abdominal strength, eccentric tolerance, and whole-body tension needed for advanced calisthenics moves.

What are common mistakes when doing this exercise?

Common mistakes include using momentum, arching the lower back, and failing to keep scapulae retracted. Rushing the descent or not bracing the core increases lumbar strain. Prioritize slow eccentrics, scapular control, and a hollowed core to reduce injury risk.

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

Progress by reducing lever length: start with tucked dragon flags, negative-only lowers, and band-assisted holds. Regress with incline or elevated-leg variations, hanging knee raises, and progressive hollow holds. Gradually increase range and eccentric control before attempting the full movement.