What muscles does Dragon Flag work?

The Dragon Flag primarily targets the Waist, specifically the Abdominals, Abs.

How often should I do Dragon Flag?

For optimal results, include Dragon Flag in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Dragon Flag?

To perform Dragon Flag, you will need body weight. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Dragon Flag suitable for beginners?

Yes, beginners can perform Dragon Flag with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Dragon Flag at home?

Yes, Dragon Flag can be performed at home with minimal equipment. Body Weight is typically accessible for home workouts.

Dragon Flag

Learn how to do the Dragon Flag with proper form, setup, and execution.

This body weight movement primarily targets waist, including abdominals, abs.

How to Perform Dragon Flag

1
Lie on a flat bench and grab the edge behind your head with both hands for support.
2
Engage your abs and take a breath.
3
Lift your entire body off the bench by pressing through your shoulders, keeping your body in a straight line.
4
Slowly lower your body back down while keeping it as straight as possible, stopping just before touching the bench and exhale.
5
Hold briefly, then raise back up and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.