Dragon flag
Log this in the trackerA full-body lowering from shoulders to toes, the hardest classic ab movement.
What it is
Lying on a bench holding behind your head, you lift the whole body to vertical on the shoulders and lower it as one rigid line. It is an advanced anti-extension exercise.
Muscles worked
Primary: Core. Secondary: Obliques, Hip flexors, Lats.
How to perform it
- Lie on a bench and grip it firmly behind your head with both hands.
- Kick the legs up until your body is vertical, resting on the upper back only.
- Lower the whole body as one straight line, as slowly as you can control.
- Stop just above the bench and either reset or curl back up.
Common form faults
- Piking at the hips on the way down. Squeeze the glutes to hold one line, and shorten the range you lower to.
- Attempting the full version too early. Start tucked, then one leg extended, then straddled, then straight. It takes months, which is normal.
Programming
3 to 6 slow reps. Treat it as a skill: quality of the line matters more than the count.
Plan your training
Variations & substitutions
Frequently asked questions
- How long does a dragon flag take to learn?
- Months for most people, working through tuck, single-leg and straddle versions. Rushing it usually means piking at the hips.
- Do I need a bench?
- You need something solid to hold behind your head that will not move. A bench, a heavy rack upright or a bed frame that does not slide can all work.