Dragon Flag

Calisthenics / Martial Arts / Expert

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Equipment Needed

  • Flat Bench

My Performance

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Average Sitewide Dragon Flag Reps

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    average reps
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Average Male Dragon Flag Reps

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Average Female Dragon Flag Reps

How to do Dragon Flag:

Muscles Worked

Details

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

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

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

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

Tips

  1. Keep your weight pressing against your shoulders and not your neck to avoid neck soreness.

Variations

  1. Bend at the hips/knees (i.e. do Bent Leg Dragon Flags) until you can work your way up to straight leg dragon flags.
  2. Kick your legs up into the top movement and then slowly lower your body while keeping as straight as possible. Once you can do negatives with good form then try the concentric portion of the dragon flag.

Types

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

No Reviews yet.

Equipment Needed

  • Flat Bench

Tips

  1. Keep your weight pressing against your shoulders and not your neck to avoid neck soreness.

Variations

  1. Bend at the hips/knees (i.e. do Bent Leg Dragon Flags) until you can work your way up to straight leg dragon flags.
  2. Kick your legs up into the top movement and then slowly lower your body while keeping as straight as possible. Once you can do negatives with good form then try the concentric portion of the dragon flag.

Types

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