How to do the Dragon Flag
Lie on your back on a bench and grip the edge firmly behind your head.
Lift your legs and hips so your weight rests on your upper back and shoulders.
Keep your body in a straight line from shoulders to heels, without bending at the hips.
Lower slowly until you're just above the bench, then raise back up under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
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