Dragon Flag Negative

Technique

How to perform Dragon Flag Negative

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 legs and hips to form a straight line from shoulders through toes, pointing your feet toward the ceiling.
3. Engage your core and glutes, keeping your body rigid as you begin to lower your legs and hips in a controlled motion.
4. Slowly descend until your body is just above parallel to the bench, maintaining a straight line without letting your lower back arch.
5. Continue lowering with control until your hips lightly touch the bench, avoiding any collapse or momentum.
6. Reset by bringing your hips and legs back to vertical for the next negative repetition.

GymDaze demonstration

Watch Dragon Flag Negative

Programming relevance

Muscles involved

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