Dragon flag
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Lats, Obliques
- Lie on your back and grip a sturdy anchor point or the edges of a bench behind your head.
- Lift your entire body from the shoulders down in a straight line until it is nearly vertical.
- Slowly lower your body back down in a straight line, resisting gravity until you are just above the surface.
Tips
- Grip the anchor point firmly and press your upper back and shoulders into the bench throughout the movement, keeping them as the fixed pivot for your entire body.
- Keep your body in one straight line from shoulders to feet during both the lift and the lowering phase, resisting any bend at the hips or knees.
- Lower your body under control, moving at a pace that lets you maintain the straight-line position all the way to just above the surface before beginning the next repetition.
Common mistakes
- Allowing the hips to pike or the knees to bend during the lowering phase, breaking the straight-line position the exercise requires.
- Dropping the body too quickly so that the straight-line position collapses before reaching the bottom of the range.
- Letting the hips sag below the shoulder-to-feet line during the hold or lowering phase, so the body curves downward rather than remaining flat.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
