Dragon Flag
The dragon flag is an advanced bodyweight core exercise that requires exceptional abdominal and full-body tension. It targets the abs by demanding that the entire body be held rigid while raising and lowering, also engaging the lower back, glutes, and shoulders for stabilization.
How to do it
- Lie on a flat bench and grip the bench behind your head with both hands.
- Engage your core and lift your entire body off the bench, supported only by your upper back and shoulders.
- Keep your body in a straight line from shoulders to feet as you slowly lower toward the bench.
- Stop just before your body touches the bench, then raise back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Grip the bench firmly behind your head for stability.
- Squeeze your glutes and brace your core into a tight plank.
- Lift your entire body as one rigid unit off the bench.
- Lower with control, avoiding any bend at the hips.
Breathing: Inhale deeply to brace your core before lifting, and exhale slowly as you lower your body back down.
Common mistakes
- Bending at the hips turns the movement into a standard leg raise and reduces core engagement.
- Arching the lower back puts excessive strain on the lumbar spine.
- Using momentum to swing up rather than relying on pure core and upper body tension.
Muscles worked
Primary: abs. Secondary: lower back, glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets x 5-6 reps, rest 75 seconds
Lose weight
3 sets x 5-8 reps, rest 60 seconds
Build muscle
4 sets x 4-8 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel lower back strain, ease off and choose a gentler core option.
- Stop immediately if you experience sharp discomfort in your shoulders or neck.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can beginners do the dragon flag?
Because it is an advanced movement requiring immense core strength, beginners should start with regressions like hollow body holds before attempting it.
Why do I feel this in my lower back?
Feeling it in your lower back usually means your core tension is breaking and your hips are sagging. Reduce the range of motion or scale back to an easier variation.
How often can I train this exercise?
Since it places high demand on the core and stabilizers, 1 to 2 times a week is plenty for recovery and strength gains.