Dragon Flag
Anchor the hands behind the head and lower the straight body from vertical as slowly as possible, then raise it back.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Abs
- Equipment
- Bodyweight
- Movement
- Core
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the abs, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Dragon Flag work?
- The Dragon Flag mainly works the abs.
- What equipment do you need for the Dragon Flag?
- None: it is a bodyweight exercise.
- How many sets and reps of the Dragon Flag?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Dragon Flag?
- Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.
Program it for your clients
Coaches add the Dragon Flag to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.