Dragon Flag
Primary
Core
Secondary
Lats, Hip flexors
Equipment
Bench
Difficulty
Advanced
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your core, the Dragon Flag is a solid advanced-level isometric hold in the isolation category. Use for elite ab strength for optimal results.
Everything You Need to Know About the Dragon Flag
The Dragon Flag is a advanced exercise exercise that targets your Rectus abdominis and Transverse abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for elite ab strength for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters only for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Dragon Flag
Primary
Secondary
Stabilizers
Dragon Flag form guide
- 1
Lie on a bench and grip behind your head.
- 2
Lift your entire body up, supporting on shoulders.
- 3
Create a straight line from shoulders to toes.
- 4
Lower your body slowly toward the bench.
- 5
Stop before touching and raise back up.
- 6
Keep your body rigid throughout.
What are the best tips for the Dragon Flag?
Made famous by Bruce Lee.
Start with bent knee version.
Core must stay rigid.
Control is everything.
What are common Dragon Flag mistakes to avoid?
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.
Is the Dragon Flag right for you?
Advanced lifters only for optimal results.
How to Program the Dragon Flag
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.
What are good alternatives to the Dragon Flag?
Other Variations
- Bent Knee Dragon Flag
- Dragon Flag Hold
- Single-Leg Dragon Flag
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Dragon Flag — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Progress slowly.
- Master easier variations first.