Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelAdvanced
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Dragon Flag Overview

The dragon flag is a variation of the lying leg raise and an exercise used to strengthen the abdominal muscles.

The dragon flag utilizes a slow and controlled eccentric to force the core to stabilize the spine and build core strength.

Dragon Flag Instructions

  1. Set up in a supine position on a bench with your hands grasping the bench overhead on either side of the bench.
  2. Initiate the movement by thinking about moving through the belly button to slowly roll your body off the bench at the shoulders.
  3. Raise your body to roughly 45 degrees and then slowly lower back to the starting position.
  4. Repeat for the desired number of repetitions.

Dragon Flag Tips

  1. Start with reverse crunches and lying leg raises to progress into a dragon flag. If you still can’t complete a full dragon flag then work on just the eccentric portion - complete a leg raise until the hips are completely flexed and then drive your feet toward the ceiling until your body is in a straight line. Then lower back to the normal start position of a dragon flag and repeat.
  2. Don’t pull excessively into the bench with your arms as this will place excess strain upon your cervical spine.
  3. Fight the urge to overextend and allow your lower back to arch.
  4. Squeeze your glutes and abs and focus on keeping a straight line from your ankles through your shoulders.