Lying Floor Single Leg Negative Dragon Flag

Lying Floor Single Leg Negative Dragon Flag Exercise Description

The lying floor single‑leg negative dragon flag is an advanced anti‑extension core drill emphasizing slow, controlled lowering from the top position. With only your upper back and shoulders on the floor and hands gripping a solid anchor overhead, you maintain a rigid body while resisting lumbar extension throughout the descent. The primary demand is on the anterior core—rectus abdominis and obliques—with the glutes assisting a posterior pelvic tilt and the lats/upper back contributing via the overhead anchor. Using one straight leg and one bent knee shortens the lever and adds an anti‑rotation challenge, teaching full‑body tension without excessive momentum. The floor variation limits range below horizontal, encouraging precise control and consistent trunk stiffness during the eccentric phase.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
Assisting Muscles: Gluteus Maximus
Stabilizing Muscles: Latissimus Dorsi, Multifidus, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front, Side
Body Symmetry: Unilateral
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 Lying Floor Single Leg Negative Dragon Flag Exercise

‘- Lie supine with your head near a sturdy, immovable anchor overhead; grip it firmly with straight elbows.
– Set your shoulders: pull them down and back (scapular depression/retraction). Keep your neck neutral; do not load the head/neck.
– Brace: draw ribs down, lightly posteriorly tilt the pelvis, and squeeze glutes.
– Bring both knees toward your chest, then press through your arms/lats to lift hips so only upper back/shoulders contact the floor.
– Extend one leg straight; keep the other knee bent to shorten the lever. Keep hips level and body rigid.
– Begin the negative: lower your body in one piece, pivoting on the upper back/shoulders. Maintain posterior pelvic tilt—avoid lumbar arching or breaking at the hips.
– Keep ribs down, glutes tight, and resist rotation toward the bent‑leg side.
– Control the descent until hips touch the floor softly. Do not drop or bounce.
– Reset between efforts; switch the extended leg to balance the anti‑rotation demand.

Lying Floor Single Leg Negative Dragon Flag Tips

‘- Grip the overhead anchor firmly with straight elbows to create a solid base.
– Pull shoulders down and back before lifting, keeping your neck neutral and unloaded.
– Brace by drawing ribs down, lightly posteriorly tilting the pelvis, and squeezing the glutes before you move.
– When lifting, press through your arms and lats so only your upper back and shoulders contact the floor.
– Extend one leg straight and keep the other knee bent to shorten the lever while keeping hips level and body rigid.
– Lower in one piece, pivoting on your upper back/shoulders without arching the lower back or breaking at the hips.
– Keep ribs down, glutes tight, and actively resist rotating toward the bent‑leg side during the descent.
– Control the lowering so the hips touch the floor softly rather than dropping or bouncing.
– Fully reset your position between efforts, then switch which leg is extended to balance the anti‑rotation challenge.

Lying Floor Single Leg Negative Dragon Flag Beginner Introduction

The lying floor single‑leg negative dragon flag is an advanced core exercise built around slow, deliberate lowering from a strong top position. The body is supported only through the upper back and shoulders, while the hands hold a secure object above the head. From there, the body moves as a single, stiff line toward the floor, placing a heavy demand on the abs and side abs as they resist the spine from arching. The glutes play a supporting role by guiding the hips, and the back and shoulders contribute tension through the overhead anchor.

This variation uses one straight leg and one bent leg, which shortens the lever yet introduces a twisting challenge for the mid‑section. The result is a drill centered on total‑body tightness, stability, and precise control during the lowering phase rather than speed or momentum. Because the floor stops the motion before the body moves below a straight line, attention stays on controlled movement quality and consistent firmness through the trunk from start to finish.