Tuck Dragon Flag

GymDaze demonstration

Watch Tuck Dragon Flag

Technique

How to perform Tuck Dragon Flag

1. Lie on your back on a stable bench, or on the floor with a secure fixed pole behind your head.
2. Grip the bench behind your head or the pole with both hands, keeping your shoulders and upper back supported.
3. Bring your knees close to your chest and keep that compact tuck.
4. Curl your pelvis off the support without throwing your legs or lifting onto your neck.
5. Keep your knees tucked as you lower the pelvis slowly back toward the support.
6. Repeat the short controlled lift and lowering rather than forcing a straight-leg or near-vertical body position.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.