Dragon flags not only have a cool name but they are one of the best ab and core exercises out there. Yes, they are hard and a bit advanced exercise but don’t be frightened, if you have built a solid foundation and base level core strength you can easily start doing dragons flags. Maybe not at first the full proper movement for 10 to 12 repetitions, but definitely easier variations of progression and advance fast to full dragon flags.
Dragon flags is a movement, where you lie on your back, with your hands hold onto something behind your head and lift your whole lower body in the air with your abs, so only your upper back and shoulder are touching the ground. Lift your legs vertically straight up and while keeping legs straight lower your lower body down but dont let your legs, butt or back touch the ground. Then pull your lower body back up and repeat. The lower you get the better, and harder! I recommend going at least for 30 to 45 degrees down and start advancing lower and lower from that. If that’s not possible, do easier variations first.
That “thing” behind your back is basically a necessity, because you need to hold onto something to keep your upper body on the ground and give you support. At a gym, easiest is to use wall bars and do dragons flags in front of those or if you have some balance you can use a gym bench. Other possible supports are for example a really heavy kettlebell with a big enough handle or heavy dumbbells next to each other.
Now, a dragon flag is a very impressive skill and not quite a beginner exercise, but it is easy to start working towards fulldragon flags.
These are the easier variations I used for dragon flags progression:
Leg lift holds while lying on your back. This is a part movement of a dragon flag and activates the same muscles required to do full dragon flags. It’s simple: lay on your back and lift your legs at a 45 degree angle and keep them there for as long as possible. Aim for about 30 to 45 seconds. When you can do these hold for 3 to 4 sets move to the next progressions.
Leg lifts lying on your back. This is the same movement as previous leg lift holds, but instead of holding now we are doing repetitions. While laying on your back, raise and lower your straight legs (remember to keep them staright!) at about 45 degree angle. When lowering them back down, get as close to the ground as possible but never let them touch the ground. Don’t rest between repetitions. Do these comfortably for 12 to 15 repetitions for 3 to 4 sets before moving to the next progression.
Advanced straight-body leg lifts. This is where you get your first taste of dragon flags. When doing dragon flags, at one point you will be in a position where your legs are lifted in a straight-body position in the air towards the ceiling. This is you going to that position and getting down but with assistance. Laying on the ground on your back first raise your legs up to the ceiling so your hips make 90 degree angle. Then imagine you want to get them even more closer to the ceiling. How to do that? You lift your lower back from the ground with your ab muscles, keeping your legs up and straightening the angle in your hips – so your body straightens and only your upper back/shoulders are touching the ground anymore. This is a position where you can start doing negatives, but we are not there quite yet, so from the up position lower yourself back down in the same but reversed movement – lower back first then legs and repeat.
Dragon flag negatives are the same as advanced straight-body leg lifts, but now we come down with a straight body! So it’s half of the full dragon flag. Lay on your back and raise your body in the air using the technique in the advanced leg lifts and lower your straight body slowly to the ground. Now, it is important to really use your core muscles to keep your body straight and tight. Don’t let your lower back start to sag or your hips create any angle. Keep your legs straight in the same straight line with your body.
Eventually with doing enough negatives, instead of going back again with advanced leg lifts, just just try lifting your whole straight-body back up after coming down with a negative. Just don’t go too low on the negative. Stop lowering your body when you are at about 45 degrees angle and try to get up from that using your core and ab muscles while keeping your body straight. When you can do these for a full 8 repetition set, you are basically doing proper dragon flags and you can start to go for full dragon flags every ab and core workout!
Muscles Worked
Dragon flags target your entire core and ab muscles including the rectus abdominis, obliques, lower back and glutes. While it doesn’t directly train them, dragon flags also heavily engage lats, shoulders and triceps. Because your quads, glutes and calves will be engaged all the time to keep your legs straight I will advise to stretch and warm them up a little bit to prevent cramps. Dragon flags help with progression towards front lever and other core based skills like the human flag.
