Dragon Flag

GymDaze demonstration

Watch Dragon Flag

Technique

How to perform Dragon Flag

1. Lie face-up on a stable bench and grip its support behind your head, or lie on the floor and grip a fixed pole behind your head.
2. If using the optional loaded setup, secure an ankle weight to each leg before taking position.
3. Lift your hips and legs toward vertical while keeping the back of your shoulders and upper back supported.
4. Extend your knees and hold your hips straight so your torso and legs form one rigid line.
5. Lower that straight shape toward horizontal without letting your hips sag or your lower back arch.
6. Pull against the hand support to raise the same straight shape back toward vertical, rather than curling your knees into your chest.
7. After the final repetition, bend your knees and lower your hips and legs to the supporting surface under control.

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.