One-Leg Dragon Flag

GymDaze demonstration

Watch One-Leg Dragon Flag

Technique

How to perform One-Leg Dragon Flag

1. Lie face-up on a bench with a secure handhold behind your head, or on the floor in front of a fixed pole.
2. Grip the anchor with both hands and keep the elbows bent, with the shoulders and upper back supported.
3. Raise the hips toward vertical, tuck one knee toward the chest and extend the other leg in line with the torso.
4. Lower the trunk and extended leg together without letting the waist sag or the pelvis twist.
5. Pull against the anchor to raise the body again, maintaining the held trunk and one-leg shape rather than curling at the waist.
6. Complete the planned repetitions, then lower to the support and reset with the other leg extended.

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.