Dragon Flag

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How effective is this exercise for you?

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Video demonstration coming soon

Sets

Reps

Bench

Equipment

7.00

Cal/min

🎯 Muscles Worked

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Primary

core,lower abs

Lie on a bench, grip behind your head for support.

Lift your entire body up, keeping it in one straight line from shoulders to feet.

Only your upper back stays in contact with the bench.

Lower slowly under full control, keeping your body straight — don't let your hips bend.

This is an advanced move — build up with leg raises and ab rollouts first.

What muscles does Dragon Flag work?

Dragon Flag primarily targets the core,lower abs.

How many sets and reps of Dragon Flag should I do?

A typical starting point is 3 sets of 8 reps, adjusted based on your goal and experience level.

What equipment do I need for Dragon Flag?

Dragon Flag requires a bench.

Get a personalised training program from a real coach — not a generic template.