What is the Dragon Flag?
The dragon flag isn’t your average core exercise—it’s a serious test of strength, control, and full-body tension. Made famous by Bruce Lee, this advanced move requires you to lower and raise your body while keeping a straight line from your shoulders to your feet. Unlike basic core exercises, the dragon flag engages not just your abs but your entire body, making it a go-to move for anyone looking to take their core workouts to the next level.
This exercise mainly targets the rectus abdominis (the six-pack muscles), but it also hits the obliques, hip flexors, and spinal stabilizers. Even your shoulders and upper back get involved since they need to stay tight to support the movement. If planks, leg raises, and ab rollouts are part of your routine, think of the dragon flag as their boss-level counterpart—it demands more strength, more control, and way more focus.
It’s not just about building a strong core either; mastering the dragon flag helps improve overall body control, which can carry over to other types of training. Whether you’re into weightlifting, calisthenics, or just love a good ab challenge, this move belongs in your core exercise toolkit.
Setting Up for the Dragon Flag
Before you even attempt a dragon flag, setting up properly is key. The last thing you want is to slip mid-rep or lose your grip, so finding the right anchor point makes all the difference. Look for a sturdy surface that can handle your weight—think a pull-up bar, the edge of a heavy bench, or the base of a squat rack. If you’re at home, a couch or a fixed piece of furniture can also work, as long as it won’t move or tip over when you apply pressure.
Once you’ve found your anchor, lie flat on your back with your shoulders just under the edge of your grip point. Your hands should grab onto the surface, whether it’s the edge of a bench or a bar, to create tension through your upper body. This setup helps stabilize your shoulders, which is crucial since they’re your anchor throughout the entire movement.
From here, focus on engaging your core right away. The goal is to keep your body in a straight line from your shoulders to your feet—no bending at the hips. If you lose that straight line, you’ll end up using momentum instead of strength, which defeats the purpose of the exercise. Start by lifting your legs and hips off the ground slowly, keeping full-body control. A clean setup ensures you build strength safely and sets the foundation for mastering this challenging movement.
The dragon flag isn’t something you master overnight—it takes time, patience, and smart progressions. The best way to start is by focusing on holds before moving on to full reps. A good initial goal is to hit a clean 5-10 second hold with good form. If holding your body in a straight line feels too tough, start with bent-knee dragon flags, where you tuck your knees to reduce the load. As you get stronger, gradually extend your legs until you can hold the full position.
Once you can consistently hold the position for 10-20 seconds, you’re ready to work on dragon flag raises. Start with eccentric reps—this means lowering your body slowly under control and letting your hips touch the ground before resetting for the next rep. Eccentric movements are fantastic for building strength because they teach your body to maintain control throughout the entire range. Aim for 3-5 reps, focusing on smooth, controlled movement.
The key is to progress gradually. Adding just one extra second to a hold or squeezing out one more rep each week can make a big difference. It’s better to nail a few high-quality holds and raises than to rush through a bunch of sloppy reps. With consistency and the right progressions, you’ll be holding longer and repping out more dragon flags in no time
Supporting Exercises to Build Dragon Flag Strength
The dragon flag demands serious strength and control, so adding supporting exercises to your routine will help you progress faster. These movements target the same muscles involved in the dragon flag—especially the core, hip flexors, and upper body—while building the endurance and stability needed for longer holds and higher reps.
Core Exercises
- Hollow Body Holds: This exercise teaches you to create full-body tension, just like in the dragon flag. Hold your arms and legs off the ground, keeping your lower back flat against the floor. Start with 20-second holds and work up to 60 seconds.
- Hanging Leg Raises: These target your hip flexors and lower abs, which play a huge role in lifting and lowering your body during dragon flags. Keep the movement slow and controlled, focusing on form.
- Planks (Front and Side): Planks build core stability and endurance, both of which are essential for holding a clean dragon flag position. Gradually increase your plank times to build the foundation for longer dragon flag holds.
Upper Body and Grip Strength
- Pull-Ups and Chin-Ups: These movements strengthen your grip and upper back, both of which are needed to stay anchored during the dragon flag. Adding pull-ups to your routine will also improve shoulder stability.
- Bar or Bench Isometric Holds: Practicing static holds on a bar or bench mimics the grip endurance you’ll need for dragon flags. Hold for as long as you can while maintaining tension in your upper body.
Lower Back Support
- Superman Holds or Back Extensions: Strengthening your lower back helps prevent imbalances and ensures your entire core works as a unit. Incorporating these exercises into your routine will give you the posterior chain strength needed for full-body control.
These supporting exercises not only build strength but also reinforce the core control and stability required to master the dragon flag. By integrating them into your program, you’ll be better equipped to progress steadily and avoid injury along the way.
Tips for Staying Consistent and Avoiding Injury
When it comes to mastering the dragon flag, consistency is everything. But like any advanced movement, there’s also a fine line between progress and injury, so it’s important to approach this exercise with the right mindset and recovery plan.
Prioritize Recovery
Since the dragon flag is such a high-intensity exercise, you’ll need to give your body time to recover. Overworking your core can lead to strain, especially in your lower back or hip flexors. Make sure you’re spacing out your dragon flag training, aiming for 1-2 days of rest between sessions. Incorporate active recovery, like light stretching or yoga, to keep your muscles flexible and ready for the next workout.
Avoid Common Pitfalls
A few common mistakes can halt your progress or even lead to injury. First, avoid using momentum to get through your reps. If you’re swinging your legs or arching your back, you’re putting unnecessary strain on your spine and missing the core engagement that makes the dragon flag so effective. Instead, focus on slow, controlled movements. If you can’t maintain control, scale back with bent-knee dragon flags or eccentric holds.
Progressing too quickly is another common pitfall. It’s tempting to chase longer holds or more reps, but if your form breaks down, you’re only setting yourself up for trouble. Master the basics—like 10-second holds and smooth eccentric reps—before adding more volume. Trust the process, and you’ll see steady improvements.
Track Your Progress
One of the best ways to stay motivated is to log your progress. Track how long you can hold a dragon flag or how many controlled reps you can perform each session. Seeing even small improvements week by week can help you stay on track and maintain your consistency.
Staying patient, listening to your body, and focusing on gradual progress will keep you injury-free and steadily improving as you work toward dragon flag mastery.
