Dragon Flag
Trains the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Dragon Flag
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a abdominals exercise that is, there are 9 on the Abdominals page.
Muscles worked
What Dragon Flag trains
Technique
How to do the Dragon Flag
- Lie on your back on a flat bench and grip the sides of the bench behind your head with both hands for support.
- Engage your core and lift your legs and torso off the bench, raising your body until it is nearly vertical, supported only by your upper back and shoulders.
- Slowly lower your body as one straight line, keeping your hips and legs rigid, until you are just above the bench without touching it.
- Raise your body back up to the vertical position using your abdominals. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your body in a straight line from shoulders to toes; do not let your hips bend or sag.
- Lower yourself slowly and with control to maximize abdominal engagement and prevent injury.
- Exhale as you raise your body and inhale as you lower it.
- Master bent-knee or tucked variations first to build the required core strength.
Substitutes
Swap Dragon Flag for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Dragon Flag for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.