Primary
Core
Secondary
Lats, Hip flexors
Equipment
Bench
Difficulty
Advanced
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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 changes the loading pattern and can reduce the intended work for your Rectus abdominis. Keep your hips aligned with the setup cues and move only through the range you can control.
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 makes it easier to lose position and harder to keep tension on your Rectus abdominis. Slow down enough to control both the lifting and lowering portions of each rep.
Advanced lifters only for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 5-8 reps. Rest 90-120s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Dragon Flag could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Dragon Flag as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Dragon Flag. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Dragon Flag is a bench. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.