Adv Tuck Dragon Flag

Technique

How to perform Adv Tuck Dragon Flag

1. Lie face-up on a bench or in front of a pole and grasp behind your head with both hands, elbows bent.
2. Lift your hips and legs to form a straight line from shoulders through knees, then bend at the hips to bring your thighs to a 90-degree tuck while keeping your shins aligned with your torso.
3. Engage your core and glutes to maintain a rigid body, then exhale as you lower your tucked body in one straight unit toward the bench without letting your lower back arch.
4. Inhale as you reverse the motion, contracting your abs to raise your tucked body back to the starting vertical position under control.
5. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Adv Tuck Dragon Flag

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.