Tuck Dragon Flag

Technique

How to perform Tuck Dragon Flag

1. Lie on a bench and grasp the edge behind your head with both hands, elbows bent.
2. Tuck your knees to your chest and lift your hips so your torso and thighs form a straight line perpendicular to the bench.
3. Engage your core and glutes, keeping your lower back pressed toward the bench.
4. Inhale, then slowly lower your tucked body in one rigid unit toward the bench in a 3–5 second negative without arching your back.
5. Stop when your spine is just above the bench or control is lost, maintaining the tight tuck throughout.
6. Reset by bringing your feet to the floor or using assistance before performing the next negative repetition.

GymDaze demonstration

Watch Tuck Dragon Flag

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Rectus Femoris.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.