Leg Raise Dragon Flag
Leg Raise Dragon Flag Exercise Description
The Leg Raise Dragon Flag is an advanced bodyweight anti‑extension core drill performed supine with the upper back anchored on a bench or sturdy surface. It emphasizes trunk stiffness and a straight body line while you raise and lower the legs and pelvis as a single unit around the shoulders. Primary demands are on the rectus abdominis and obliques to maintain posterior pelvic tilt and resist lumbar extension; the transversus abdominis contributes to bracing. The hip flexors assist during the raise, while the glutes help keep the pelvis aligned and the ribs “down.” The lats and scapular retractors work isometrically to anchor the torso, with the neck kept neutral and the upper back serving as the pivot. Performed with strict control and no momentum, it delivers high tension through a long lever and large range of motion.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: Gluteus Maximus, Latissimus Dorsi, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Other
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Leg Raise Dragon Flag Exercise
‘- Lie supine on a bench; grasp a sturdy anchor behind your head. Retract and depress the shoulder blades; keep the back of the head lightly on the bench.
– Brace the trunk 360°; exhale slightly to set the ribs down. Posteriorly tilt the pelvis so the low back is gently flattened.
– Squeeze the legs together, knees extended, ankles dorsiflexed; keep a straight line from ankles to hips.
– Drive your upper back into the bench and pull on the anchor to maintain shoulder depression as you raise the legs and hips together.
– Lift until your body forms a near‑vertical, rigid line from shoulders through ankles; maintain posterior pelvic tilt and a neutral neck.
– Lower in one piece under control, keeping the body straight; avoid hinging at the hips or arching the lumbar spine.
– Stop just before the low back would lose tension or the heels touch, then repeat the same controlled path.
– Keep elbows slightly bent but locked in position; do not shrug the shoulders toward the ears.
– Breathe continuously; maintain the brace without holding your breath. Avoid using momentum or swinging.
Leg Raise Dragon Flag Tips
‘- Retract and depress your shoulder blades before you start, and keep them set as you move.
– Keep the back of your head resting lightly on the bench to help maintain a neutral neck.
– Brace your trunk 360° and use a slight exhale to “set” the ribs down before lifting.
– Posteriorly tilt your pelvis so the low back is gently flattened and keep that tilt throughout.
– Squeeze your legs together with knees straight and ankles dorsiflexed to form a rigid line from ankles to hips.
– Drive your upper back into the bench and pull on the anchor to keep your shoulders depressed as you raise.
– Lift until your body is nearly vertical in one straight line from shoulders to ankles without breaking at the hips.
– Lower your body in one piece under control, avoiding any hinging at the hips or arching in the low back.
– Stop each rep just before your low back loses tension or your heels would touch down.
– Keep your elbows slightly bent but fixed, and avoid shrugging your shoulders toward your ears.
– Breathe continuously while maintaining your brace, and avoid using momentum or swinging at any point.
Leg Raise Dragon Flag Beginner Introduction
The Leg Raise Dragon Flag is a challenging bodyweight core exercise where the body moves as one solid plank around the shoulders while lying on a bench or firm surface. Only the upper back stays in contact as the legs and hips travel together, creating a long lever that significantly increases difficulty. This creates a strong demand on the midsection to stay rigid while the lower body rises and lowers in a controlled arc.
Throughout the movement, the abs, side abs, and deep core work hard to keep the front of the hips slightly tucked and the lower back from over-arching, while the hip flexors assist with lifting the legs. The glutes contribute to keeping the hips in line with the rest of the body, and the lats and upper back provide a solid anchor by holding the shoulders down and back. The neck remains relaxed and in line with the spine. Because the motion is slow, precise, and performed without swinging, the drill creates intense, continuous tension through a wide range of motion.