Primary
Core
Secondary
Lats, Hip flexors
Equipment
Bench
Difficulty
Advanced
Type
Isometric
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The dragon flag, made famous by Bruce Lee, is one of the most challenging bodyweight core exercises. You lower and raise your entire body as a rigid lever while gripping a bench behind your head. This requires extreme full-body tension and advanced core strength.
When to use it
Use for elite ab strength for optimal results.
Who it's for
Advanced lifters only for optimal results.
Lie on a bench and grip firmly behind your head. Lift your entire body to vertical, then lower it slowly as a rigid plank—no bending at the hips allowed. Stop just before touching the bench and raise back up. Start with bent knees if the full version is too difficult.
Also targets: Back, hip flexors
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Lie on a bench and grip behind your head.
Lift your entire body up, supporting on shoulders.
Create a straight line from shoulders to toes.
Lower your body slowly toward the bench.
Stop before touching and raise back up.
Keep your body rigid throughout.
Made famous by Bruce Lee.
Start with bent knee version.
Core must stay rigid.
Control is everything.
Use dragon flags when you have mastered planks, rollouts, and hollow holds. They represent elite-level core training. Progress through bent knee versions before attempting straight legs. Focus on the eccentric (lowering) phase initially.
Bending at hips for optimal results.
Losing hip position during the Dragon Flag shifts the loading pattern away from your Rectus abdominis and can compress your lower back. Stay planted and let your Rectus abdominis do the work.
Not controlling descent.
Isometric holds like the Dragon Flag build strength at specific joint angles. This mistake changes the angle and reduces how hard your Rectus abdominis has to work. Lock into position and hold it.
Going too fast which reduces muscle tension and control.
Rushing through the Dragon Flag reduces the time your Rectus abdominis spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Advanced lifters only for optimal results.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-8 reps. Rest 90-120s.
MySetPlan places Dragon Flag inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Dragon Flag
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Frequently Asked Questions About the Dragon Flag
The Dragon Flag primarily targets the Rectus abdominis, Transverse abdominis, making it an effective exercise for core development. Secondary muscles worked during the Dragon Flag include Lats, Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
The Dragon Flag is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters only for optimal results. Focus on proper technique and consider starting with easier variations.
For the Dragon Flag, the recommended approach depends on your goals. 3-4 sets of 5-8 reps. Rest 90-120s. For strength, use 3-5 reps. For muscle growth, perform 5-8 reps. For endurance, complete 8-12 reps.
The Dragon Flag typically requires a bench, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Dragon Flag include: Hollow Hold, L-Sit. These exercises target similar muscle groups as the Dragon Flag and can be used as substitutes based on your equipment availability, gym setup, or training preferences.