Dragon Flag

Key Takeaways

You’re here because you’ve heard the words “Dragon Flag” and thought, “What’s that?” Well, you’re about to dive deep into one of the most effective and challenging core exercises around! With roots from martial arts legends and popularized by the iconic Sylvester Stallone in Rocky IV, the Dragon Flag is the move to challenge your abs. By the end of this read, you’ll know why this exercise is a gem and how you can conquer it, even if you’re an absolute newbie. So, let’s get your core fired up!

What is the Dragon Flag?

Remember when Bruce Lee defied gravity with that insane core move? That, my friend, is the Dragon Flag. Designed to strengthen your abs, obliques, lower back, and hip flexors, this exercise is the ultimate test of your core strength. The Dragon Flag might sound mythical, but it’s real, and with patience and practice, you can master it.

How to Do the Dragon Flag Exercise: Step-by-Step

For the beginners out there, don’t fret! We’ve got you covered with this straightforward guide:

  1. Find Your Base: Lie flat on a bench or the floor with your arms grabbing something stable above your head. This is your anchor.
  2. Leg Positioning: Start by raising your legs straight up towards the ceiling, keeping them together.
  3. Engage Your Core: This is where the magic starts. Tighten your abs as if someone’s about to punch your stomach.
  4. Lower Your Legs: With your core engaged and back pressed against the bench, slowly lower your legs. Remember, this isn’t a leg exercise. It’s all about the core.
  5. Hover Above the Ground: Lower your legs until they’re just slightly above the ground. Hold. Breathe.
  6. Return to Start: Using your abs (not momentum!), lift your legs back up to the starting position.
  7. Repeat: As a beginner, aim for 3 sets of 3-5 reps. Remember, quality over quantity!

Tips to Master the Dragon Flag

  1. Warm-up First: Before you jump into the Dragon Flag, warm up your core with some planks or leg raises.
  2. Progress Slowly: Don’t force yourself to go all the way down on your first try. Progression is key.
  3. Focus on Form: It’s easy to use momentum. Resist the urge and use your core strength.
  4. Breathe: Don’t hold your breath. Inhale as you lower, exhale as you raise.
  5. Consistency is Key: Like all exercises, the more you practice the Dragon Flag, the better you’ll get.

Why the Dragon Flag Exercise is a Game-Changer

When it comes to core workouts, the Dragon Flag is unparalleled. It targets multiple muscle groups simultaneously, building functional strength. It’s not just about the abs, it’s about the entire core. Whether you’re an athlete or just someone looking to level up their fitness game, the Dragon Flag is your ticket to a stronger, more resilient core.


  1. What muscles does the Dragon Flag work?
    The Dragon Flag primarily targets the abs, but also engages the obliques, lower back, and hip flexors.
  2. Is the Dragon Flag suitable for beginners?
    Yes, with proper guidance and gradual progression. Remember, it’s challenging but not impossible.
  3. How often should I do the Dragon Flag exercise?
    Aim for 2-3 times a week, ensuring you give your muscles adequate rest.
  4. Can I do the Dragon Flag at home?
    Absolutely! All you need is a flat surface and something stable to hold onto.
  5. Why is it called the Dragon Flag?
    The name comes from its origin in martial arts, resembling a flag waved by the strength of the core.
  6. How does the Dragon Flag differ from leg raises?
    While both target the core, the Dragon Flag is more intense, engaging more muscles and requiring greater strength.
  7. Can I do the Dragon Flag if I have back issues?
    Consult with a physician or fitness expert before trying, as it puts pressure on the spine.
  8. Is the Dragon Flag better than crunches?
    They serve different purposes, but the Dragon Flag is a more comprehensive core workout.
  9. Can I add weights to the Dragon Flag exercise?
    As a beginner, focus on mastering the form first. Advanced users can explore weighted variations.
  10. Does Dragon Flag help in weight loss?
    While it strengthens the core, weight loss comes from a combo of diet, cardio, and resistance training.

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