Dragon Flag
Complete guide to Dragon Flag. Learn proper form, technique, and execution. Targets Waist — Abdominals, Abs. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Dragon Flag
Lie on a flat bench and grab the edge behind your head with both hands for support.
Engage your abs and take a breath.
Lift your entire body off the bench by pressing through your shoulders, keeping your body in a straight line.
Slowly lower your body back down while keeping it as straight as possible, stopping just before touching the bench and exhale.
Hold briefly, then raise back up and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |