Leg Raise Dragon Flag
Leg Raise Dragon Flag Exercise Description
The Dragon Flag is an advanced bodyweight anti-extension core exercise performed on a sturdy bench or platform while gripping an anchor behind the head. You raise and lower your body as a single rigid unit, pivoting on the upper back and shoulders. Primary demand is on the rectus abdominis and obliques to resist lumbar extension, with the hip flexors contributing as the legs act as a long lever. The lats and scapular stabilizers anchor the shoulders, while the glutes help maintain a slight posterior pelvic tilt for spinal control. This drill emphasizes trunk stiffness, precise body control, and strict positioning; it’s best for individuals who already demonstrate solid shoulder stability and core bracing mechanics.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: Gluteus Maximus, Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Other
- 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: Male
How To Do The Leg Raise Dragon Flag Exercise
‘- Lie supine on a sturdy bench with your head near the top edge; grip a fixed anchor behind/above your head.
– Set your shoulders: depress and lightly retract the scapulae; keep the neck neutral with eyes up.
– Brace: ribs down, 360-degree abdominal tension, and a slight posterior pelvic tilt (flatten the low back).
– Squeeze legs together, knees extended, ankles dorsiflexed to create one rigid line from feet to pelvis.
– Raise the legs toward vertical, then lift the hips and lumbar spine off the bench, pivoting on the upper back/shoulders until your body forms a straight line from shoulders to feet.
– Lower under control as a single unit, maintaining the brace and pelvic tilt; stop just above the bench without relaxing.
– Move smoothly—no swinging or jerking; keep breathing with shallow, braced breaths.
– Technique checkpoints: do not arch the lower back, bend the knees, or let the ribs flare; avoid shrugging the shoulders or jutting the chin.
– If you lose neutral spine or control, shorten the lever (tuck or one-leg variation) and re-establish strict form.
– Ensure the bench and anchor are stable and the surrounding area is clear before each attempt.
Leg Raise Dragon Flag Tips
‘- Lie on a sturdy bench with your head near the top edge and grip a fixed anchor behind/above your head.
– Depress and lightly retract your shoulder blades before lifting and keep them set.
– Keep your neck neutral with eyes up the entire time.
– Brace by bringing the ribs down, creating 360-degree abdominal tension, and using a slight posterior pelvic tilt to flatten the low back.
– Squeeze your legs together, fully extend the knees, and dorsiflex the ankles to keep one rigid line from feet to pelvis.
– Raise the legs toward vertical, then lift the hips and lumbar spine so your body forms a straight line from shoulders to feet, pivoting on the upper back/shoulders.
– Lower under control as a single unit, maintaining your brace and pelvic tilt, and stop just above the bench without relaxing.
– Move smoothly without swinging or jerking, and use shallow, braced breaths.
– Do not arch the lower back, bend the knees, let the ribs flare, shrug the shoulders, or jut the chin.
– If you lose neutral spine or control, shorten the lever with a tuck or one-leg variation and re-establish strict form.
– Before each attempt, make sure the bench and anchor are stable and the surrounding area is clear.
Leg Raise Dragon Flag Beginner Introduction
The Dragon Flag is an advanced bodyweight core drill done on a solid bench or platform while holding a fixed support behind the head. It places heavy demand on the abs and side abs, with strong help from the hip flexors as the legs act like a long lever. The back and shoulders provide an anchor point, and the glutes contribute to steadying the hips so the spine stays controlled rather than collapsing into an arch.
During the movement, the body travels up and down as one firm line, rotating around the upper back and shoulder region. This creates a high-tension challenge for the entire mid-section, highlighting stiffness through the trunk and very deliberate body control. Because the position loads the shoulders and core so intensely, it generally suits people who already show reliable shoulder stability and a solid ability to brace through the torso.