Movement overview

The Dragon Flag is an advanced core exercise that primarily targets the rectus abdominis, obliques, and hip flexors. It requires significant strength and control, as it involves maintaining a straight body position while lowering and raising the legs from a supine position. This exercise also engages the lats, shoulders, and glutes for stabilization.

Step-by-step cues

1. Lie flat on a bench or the floor with your head near the edge. Grip the sides of the bench or anchor your hands behind your head for support.
2. Engage your core and lift your legs and hips off the bench, keeping your body straight from shoulders to toes.
3. Maintain a rigid body position as you slowly lower your legs towards the bench without letting your back arch.
4. Pause just above the bench, then raise your legs back to the starting position using controlled movements.
5. Repeat for the desired number of repetitions while maintaining form.

Technical tips

• Focus on keeping your body as straight as possible to maximize core engagement.
• Control is key; perform each repetition slowly to avoid using momentum.
• Keep your shoulders pressed into the bench to stabilize your upper body.
• If you're new to this exercise, start with partial range of motion and gradually increase as you build strength.
• Engage your glutes and lats to help maintain a stable position throughout the movement.