Lying Floor Negative Half Dragon Flag
Lying Floor Negative Half Dragon Flag Exercise Description
The Lying Floor Negative Half Dragon Flag is a controlled eccentric core drill that emphasizes anti‑extension strength and lumbopelvic stability. Performed on the floor with bent knees (shorter lever), it reduces torque compared with the full dragon flag while still demanding high trunk stiffness. The primary work comes from the anterior core—rectus abdominis and obliques—resisting lumbar extension as you lower in one rigid piece. The glutes and hip flexors assist by maintaining a straight line from shoulders to knees, and pressing the arms into the floor increases whole‑body tension and shoulder stability. Because only the lowering phase is performed, you can focus on slow, precise control without momentum. Keep a neutral neck, ribs down, and a slight posterior pelvic tilt; avoid arching the lower back or letting the hips drop independently of the torso.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Gluteus Maximus, Iliacus, Psoas Major, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Other
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Floor Negative Half Dragon Flag Exercise
‘- Lie supine with arms extended overhead, palms pressing firmly into the floor.
– Bend knees to about 90 degrees; feet together, toes pulled up.
– Set ribs down, lightly tuck the chin, and brace the abdominal wall.
– Posteriorly tilt the pelvis (flatten low back), then drive upper arms into the floor.
– Lift hips so only upper back/shoulders contact the ground; align shoulders–hips–knees.
– Begin the negative: lower in one piece under control, keeping ribs down.
– Keep knee angle and hip position constant; do not tuck further mid‑descent.
– Stop when hips lightly touch the floor; avoid lumbar arching or swinging.
– Reset on the floor, re‑brace, and perform the next controlled negative.
Lying Floor Negative Half Dragon Flag Tips
‘- Press palms and upper arms firmly into the floor to create tension and stability.
– Keep knees bent to about 90 degrees with feet together and toes pulled up throughout the movement.
– Set ribs down, lightly tuck the chin, and brace the abdominal wall before lifting.
– Posteriorly tilt the pelvis to flatten the low back before initiating the lift.
– Lift hips until only the upper back and shoulders contact the ground, aligning shoulders, hips, and knees in a straight line.
– During the negative, lower in one rigid piece under control, keeping the ribs down.
– Maintain a constant knee angle and hip position; do not tuck further during the descent.
– Stop the descent when the hips lightly touch the floor, avoiding lumbar arching or swinging.
– Fully reset on the floor between reps by re‑bracing before the next controlled negative.
Lying Floor Negative Half Dragon Flag Beginner Introduction
The Lying Floor Negative Half Dragon Flag is a floor-based core exercise that highlights slow, controlled lowering rather than lifting. With the knees bent to shorten the lever, it offers a more accessible entry point compared with a full dragon flag, while still calling for strong tension through the whole body. Most of the effort centers on the front and sides of the midsection, which work to prevent the lower back from arching as the body descends as a single, solid segment from shoulders to knees.
Glutes and hip flexors contribute by holding a straight line through the hips, while the arms pressed into the ground add support and create extra full-body tightness, particularly around the shoulders. The neck and ribcage stay calmly organized as the hips lower under control, encouraging smooth coordination between trunk and pelvis. Because the exercise uses only the descent phase, it naturally emphasizes precision, patience, and careful body awareness over momentum or speed.