Dragon Flags | Gymacetamol

Muscles Worked

Primary

Abs / Core

Secondary

Hip Flexors / Adductors

Quick Cues

1

Hang from the bar

2

Lift from a dragon flag position

3

Lower with control

4

Keep body rigid

Equipment Needed

Bodyweight

Lie on a bench and grab the edges or a sturdy post behind your head.
Raise your entire body up so only your upper back and shoulders contact the bench.
Keep your body rigid in a straight line from shoulders to toes.
Slowly lower your body toward the bench in one stiff plank, using your core to resist gravity.
Stop just before your lower back touches the bench.
Raise your body back up using your core strength.
Repeat for the desired number of repetitions.

Common Mistakes

Using the body to swing the legs up

Not maintaining a straight body position

Not controlling the lowering phase

Pro Tips

Start from a straight body position and lower your legs toward the floor

Keep your back pressed against a bench or use a pull-up bar for leverage

This is an extremely advanced movement; progress slowly

Your Progress

Variations

Hanging Leg Raise

Ab Wheel Rollout

Hollow Body Hold