Dragon flag: how to do it and what it works

Advanced anti-extension control from a bench.

Image: start and end of the movement.

How to do it

Advanced core exercise where the body rises as one block from a high point of support, demanding great lumbopelvic control.

Form. Progress from short versions, brace your abs and glutes and lower your body as one block without losing the line.

Common mistake. Forcing the range without enough strength, bending at the hips, or loading the neck.

Rectus abdominis · Bodyweight, Flat bench

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.