If you’re looking for an elite-level core exercise that builds ironclad abs, back strength, and total-body control, the dragon flag is your answer. Made famous by Bruce Lee, this advanced move is a true test of strength and control.
In this guide, you’ll learn:
✔ What a dragon flag is & why it’s so effective
✔ Step-by-step instructions (with modifications)
✔ Benefits for core strength & athleticism
✔ How many reps to do & common mistakes
Let’s unlock the secrets of this legendary exercise!
What Is a Dragon Flag?
The dragon flag is an advanced calisthenics move where you lift your entire body (except shoulders) off the ground while keeping it rigid like a “flag.” It targets:
✅ Rectus abdominis (six-pack muscles)
✅ Obliques (side abs)
✅ Hip flexors & lower back
✅ Shoulder & grip strength
Why Is the Dragon Flag So Effective?
1. Builds Unreal Core Strength 💪
Unlike crunches, the dragon flag forces your entire core to stabilize against gravity, creating functional strength that translates to sports and daily life.
2. Enhances Body Control & Coordination 🏋️
This move requires precision, tension, and full-body awareness—key for gymnasts, martial artists, and athletes.
3. No Equipment Needed 🚀
All you need is a bench or the floor (though a sturdy surface helps).
4. Looks Insanely Impressive 🔥
Let’s be real—nailing a dragon flag is a badge of honor in the fitness world.
How to Do a Dragon Flag (Step-by-Step)
Setup:
- Lie on a bench or floor, gripping behind your head (or under a heavy object for support).
- Lift legs straight up toward the ceiling (starting position).
Movement:
- Engage core and slowly lower legs toward the ground without bending (keep body straight).
- Stop just before touching the floor (or as low as control allows).
- Pause, then lift back up using only your abs (no momentum!).
📌 Key Tips:
✔ Squeeze glutes & quads to keep legs straight.
✔ Exhale on the way up for better tension.
✔ Go slow—speed = cheating!
Dragon Flag Progressions (Start Here If You Can’t Do One Yet)
1. Bent-Knee Dragon Flag (Easiest)
- Keep knees bent at 90° to reduce leverage.
2. Negative Dragon Flags (Builds Eccentric Strength)
- Lower down slowly, then reset at the top.
3. Single-Leg Dragon Flag (Intermediate)
- Extend one leg while keeping the other bent.
4. Full Dragon Flag (Advanced)
- Strict, straight-body form.
How Many Reps Should You Do?
- Beginners: 3 sets of 3-5 reps (bent-knee or negatives).
- Intermediate: 3 sets of 5-8 reps (controlled full range).
- Advanced: 3 sets of 8-12 reps (or add weight).
💡 Focus on QUALITY over quantity. If form breaks, stop!
Common Dragon Flag Mistakes (Avoid These!)
❌ Arching the lower back → Engage core & glutes.
❌ Using momentum → Control every inch.
❌ Dropping too fast → Slow negatives build strength.
❌ Holding breath → Breathe steadily.
Is the Dragon Flag the Hardest Ab Exercise?
It’s one of the toughest, along with:
- Front lever
- Hanging leg raises with weights
- Human flag
But dragon flags are unique because they require total-body tension while lying down.
People Also Ask
1. Is dragon flag good for core?
YES! It’s one of the best functional core exercises, targeting deep abs & stability muscles.
2. Is dragon flag the hardest ab exercise?
Top 3 hardest, but depends on your strengths. Some find front lever harder.
3. What is the dragon flag workout?
A bodyweight core exercise where you lift legs & hips while keeping the body straight.
4. How many reps of dragon flag should I do?
3-5 strict reps (if advanced). Beginners should start with negatives or bent knees.
Final Verdict: Should You Train Dragon Flags?
If you want:
✔ Next-level core strength
✔ Better athletic performance
✔ An exercise that commands respect
…then dragon flags are a MUST. Start with progressions, master the form, and watch your abs (and strength) transform!
Ready to try? Drop a comment when you nail your first rep! 🚀