Dragon Flag

Dragon Flag

The dragon flag, popularized by Bruce Lee, is an extreme core exercise requiring exceptional abdominal strength.

Muscles Involved

• Rectus abdominis : holds body in line against gravity
• Obliques : lateral stabilization
• Entire core : maximum effort

Step-by-Step Instructions

Step 1 — Position

Lying on a bench, hands gripping the edge behind the head.

Step 2 — Raise

Raise entire body in a straight line, only shoulder blades touch the bench.

Step 3 — Descent

Lower the body in a straight line, as slowly as possible.

Step 4 — Control

NEVER let the back arch.

Sets and Reps

3 sets of 3-8 reps.

Common Mistakes

• Arched back : DANGER, keep body in line
• Descent too fast : resist gravity
• Hips bent : body in straight line

Safety Tips

VERY advanced exercise. Start with the bent-knee version. If the back arches, the exercise is too advanced for you.

Variations

• Bent-knee version : more accessible
• Negative dragon flag : descent phase only

Who Is This Exercise For?

Advanced only. Requires months of progression.