Bent-Leg Dragon Flag

Calisthenics / Martial Arts / Expert

1 ratings

Equipment Needed

  • Flat Bench

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 14 reps
    average reps
  • 15 reps
    best reps
  • 2
    times logged
  • #1K
    popularity rank

Average Sitewide Bent-Leg Dragon Flag Reps

  • 14 reps
    average reps
  • 15 reps
    best reps
  • 2
    times logged
  • #902
    popularity rank

Average Male Bent-Leg Dragon Flag Reps

  • 0 reps
    average reps
  • 0 reps
    best reps
  • 0
    times logged
  • #3K
    popularity rank

Average Female Bent-Leg Dragon Flag Reps

How to do Bent-Leg Dragon Flag:

Muscles Worked

Details

bent-leg dragon flag is a calisthenics and martial arts exercise that primarily targets the abs and to a lesser degree also targets the lower back, obliques, quads and hip flexors ...more

bent-leg dragon flag is a calisthenics and martial arts exercise that primarily targets the abs and to a lesser degree also targets the lower back, obliques, quads and hip flexors.

The only bent-leg dragon flag equipment that you really need is the following: flat bench. There are however many different bent-leg dragon flag variations that you can try out that may require different types of bent-leg dragon flag equipment or may even require no equipment at all.

Learning proper bent-leg dragon flag form is easy with the step by step bent-leg dragon flag instructions, bent-leg dragon flag tips, and the instructional bent-leg dragon flag technique video on this page. bent-leg dragon flag is a exercise for those with a expert level of physical fitness and exercise experience. Watch the bent-leg dragon flag video, learn how to do the bent-leg dragon flag, and then be sure and browse through the bent-leg dragon flag workouts on our workout plans page!

Tips

  1. Keep your core as tight as possible throughout the exercise. This is a must. Squeeze as if you are about to be punched in the stomach.
  2. If you have lower back problems do not perform this exercise. Depending on your situation, a good alternative would be Flat Bench Lying Leg Raises.
  3. Grab hold of the bench as tight as you can. This will give you an anchor to brace yourself as you lower your legs.
  4. Be sure your lower back is off the bench as you perform the exercise.

Variations

  1. For an even harder variation, attach ankle weights and perform as described above.
  2. Perform slow scissor kicks as you lower your legs.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

1 Review

  • kylejr
    over 6 years ago
    #

    Killer ab exercise

Equipment Needed

  • Flat Bench

Tips

  1. Keep your core as tight as possible throughout the exercise. This is a must. Squeeze as if you are about to be punched in the stomach.
  2. If you have lower back problems do not perform this exercise. Depending on your situation, a good alternative would be Flat Bench Lying Leg Raises.
  3. Grab hold of the bench as tight as you can. This will give you an anchor to brace yourself as you lower your legs.
  4. Be sure your lower back is off the bench as you perform the exercise.

Variations

  1. For an even harder variation, attach ankle weights and perform as described above.
  2. Perform slow scissor kicks as you lower your legs.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation