Abs
Dragon Flag Negative
The Dragon Flag Negative is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: hip flexors 28%, lower abs 26% and upper abs 26%.
How to do it
- Lie on a flat bench and grip the bench or a post behind your head.
- Tuck your knees and roll your hips up until your body rests on your upper back.
- Straighten your legs to the ceiling so the body forms one line from shoulders to toes.
- Lower the straight body as slowly as you can, taking 3 to 5 seconds, until it is just above the bench.
- Bend the knees, set the hips down and roll back up for the next rep.
Tips
- Fight for every inch on the way down: the slow lowering is the whole point.
- Stop the rep as soon as the hips start to bend.
Common mistakes
- Letting the hips pike so the lowering gets easier.
- Rushing the lowering in the last part of the range.
- Pushing the head and neck into the bench.
Muscles worked by the Dragon Flag Negative
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. The whole body lowered as one lever from the shoulders. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Dragon Flag Negative alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Dragon Flag Negative work?
Mainly the hip flexors, lower abs and upper abs. The obliques assist.
Is the Dragon Flag Negative good for beginners?
The Dragon Flag Negative is rated advanced. If you are new, learn the Captain's Chair Leg Raise first and build up from there.
What is a good alternative to the Dragon Flag Negative?
For example the Dragon Flag, Hanging Leg Raise and Toes to Bar. They train mostly the same muscles, some with different equipment.
How do you make the Dragon Flag Negative harder?
Add weight or reps, or move on to the Weighted Hanging Leg Raise.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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