Abs
Dragon Flag
The Dragon Flag 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%.
Also known as: bruce lee flag
How to do it
- Lie on your back on a flat bench and grip the bench or a fixed post behind your head.
- Brace your abs and roll your hips and legs up until your body rests on your upper back, legs pointing to the ceiling.
- Keep a straight line from shoulders to toes and lower the body slowly toward the bench.
- Stop just before your hips touch the bench.
- Pull the straight body back up to vertical with the abs, then repeat.
Tips
- Pivot from the shoulders, not from the hips, so the body stays one plank.
- Squeeze the glutes and point the toes to keep the line rigid.
Common mistakes
- Bending at the hips so the body folds in the middle.
- Resting the weight on the neck instead of the upper back.
- Dropping the legs too fast on the way down.
Muscles worked by the Dragon Flag
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 alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Dragon Flag work?
Mainly the hip flexors, lower abs and upper abs. The obliques assist.
Is the Dragon Flag good for beginners?
The Dragon Flag 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?
For example the Dragon Flag Negative, Hanging Leg Raise and Toes to Bar. They train mostly the same muscles, some with different equipment.
How do you make the Dragon Flag 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)
Log your sets in Zulta
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