Dragon flag progression

A Bruce Lee-popularized advanced core exercise where the body is held rigid and raised as a single unit. Dragon flags are among the most difficult core exercises and build exceptional anterior chain strength.

How to Perform

1. Lie on a bench or stable surface and grip the edge behind your head firmly.
2. Bring your legs up to vertical by engaging your core and hip flexors.
3. Keeping your body rigid, slowly lower your legs (and body as one unit) toward horizontal.
4. Keep only your upper back and shoulders in contact with the bench.
5. Hold at various angles, or lower all the way and raise back up.

Common Mistakes

• Allowing the hips to sag during the lowering phase — the body must stay rigid.
• Bending at the waist instead of treating the body as one straight unit.
• Lowering too fast and losing control.

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