Straddle Dragon Flag

Technique

How to perform Straddle 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 spread your legs into a wide straddle with knees straight.
3. Engage your core and glutes to maintain a rigid body, then exhale as you lower your 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 body back to the starting vertical position under control.
5. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Straddle 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.