description Dragon Flag Overview
The dragon flag is an advanced bodyweight exercise used to train the abdominal muscles, hip flexors, and other muscles that stabilize the trunk. The athlete anchors the upper body to a bench or stable support, raises the torso and legs as one rigid unit, and lowers them while keeping most of the back off the surface. The movement is widely associated with Bruce Lee and is intended for experienced trainees with strong core control.
help Dragon Flag FAQ
What muscles does the dragon flag exercise work?
The dragon flag is an advanced bodyweight exercise that primarily targets the abdominal muscles and hip flexors. It also engages the back, glutes, and other stabilizing muscles required to keep the trunk completely rigid.
How do you perform a dragon flag correctly?
You begin by anchoring your upper body to a bench or stable support with your hands. Then, you raise your entire torso and legs as one rigid unit and lower them slowly without letting your lower back arch.
Who famously popularized the dragon flag exercise?
The exercise is famously associated with martial artist Bruce Lee, who used it to build incredible core strength. Sylvester Stallone also famously performed the move in the 1985 film Rocky IV.
What is the best progression to learn the dragon flag?
Beginners usually start with bent-knee tuck versions and negative reps to build baseline core strength. Once you can comfortably control the descent, you can progress to straight-leg holds and eventually the full movement.
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