Also known as: dragon flag tuck, tuck dragon raise, tuck flag raise, dragon tuck, tuck core raise

What is Tucked dragon flag raises?

Tucked dragon flag raises are an easy core exercise that primarily targets the abdominals and obliques. Lying on a bench or floor with knees tucked, grip behind your head and lift hips and back while keeping tension in the abs for control and stability.

How to Do Tucked dragon flag raises

  1. Set up position: Lie on a bench or floor, grip behind your head or a stable bar, and place your upper back on the surface for secure support.
  2. Tuck your knees: Draw your knees to your chest and squeeze your legs together to shorten the lever and reduce lower-back strain before lifting.
  3. Brace your core: Inhale, then exhale and engage your abs and glutes to create a rigid torso and protect the spine throughout the movement.
  4. Lift with control: Press through your shoulders and squeeze your core to lift hips and lower back until only your upper back touches the bench.
  5. Lower slowly: Slowly lower hips and back with constant tension in the abs, pause briefly at start position, and avoid arching or using momentum.

Muscle Groups

Core

Description

Start lying on a bench or floor, gripping behind your head for support. Keep your knees tucked to your chest, engage your core, and slowly raise your hips and back off the surface until only your upper back touches. Lower down with control. Focus on keeping tension in your abs throughout.
Movement Group: Core
Equipment: Wall Bars

Progressions and Regressions

Frequently Asked Questions

What are the benefits of tucked dragon flag raises?

They strengthen the rectus abdominis and obliques while improving core control, spinal stability, and body awareness. The tucked variation shortens the lever, making it easier to build strength and confidence before progressing to full dragon flags.

What are common mistakes when doing tucked dragon flag raises?

Common mistakes include using momentum, arching the lower back, not bracing the core, flaring the ribs, and lowering too quickly. These errors reduce effectiveness and increase injury risk—focus on slow, controlled reps and neutral spine alignment.

How can I progress or regress this exercise?

To progress, extend one leg, work toward full dragon flags, or add slow negatives. To regress, reduce range of motion, perform reverse crunches, or practice tabletop holds. Use wall bars for support and prioritize form over reps.