Dragon Flag

Body region

• Core

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis

Helps

• Latissimus Dorsi
• External Oblique
• Internal Oblique
• Iliopsoas

Holds

• Teres Major
• Gluteus Maximus
• Rectus Femoris
• Triceps

Equipment

• Flat Bench

Technique

1. Lie on a bench and grip it firmly behind your head.
2. Curl your hips up until your body rests on the upper back and shoulders.
3. Keep the body straight from shoulders to feet and lower it slowly toward the bench.
4. Stop before the hips touch down, then raise the straight body back up.

Cues

• Lock the body into one rigid line, as if it were a plank.
• Control the lowering; it is the hardest and most useful part.
• Build up with bent-knee or partial versions first.

Common mistakes

• Bending at the hips as the legs come down.
• Resting the weight on the neck instead of the upper back.
• Dropping fast into the bench at the bottom.

Alternatives

• Hanging Leg Raise
• Hollow Body Hold
• Barbell Ab Rollout