Straddle Dragon Flag

GymDaze demonstration

Watch Straddle Dragon Flag

Technique

How to perform Straddle Dragon Flag

1. Lie face-up on a stable bench and grasp its support behind your head, or lie on the floor and grasp a fixed pole behind your head.
2. Keep your elbows bent and the back of your shoulders and upper back supported as you raise your hips and legs toward vertical.
3. Straighten your knees and open your legs into a straddle, keeping your hips extended.
4. Lower your trunk and legs together toward horizontal without letting your hips sag or your lower back arch.
5. Pull against the hand support to raise the same body shape back toward vertical; do not curl your knees toward your chest.
6. Repeat the controlled lowering and raising, then bend your knees and lower your hips and feet to finish.

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.