Muscles worked
What the dragon flag trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick a solid bench. Use a flat bench that will not tip or slide, ideally one that is bolted down, weighted, or set against a wall. A bench with a sturdy upright or rack behind it works too.
- 02
Lie down and grip behind your head. Lie on your back with your head near the end of the bench. Reach back and grab the bench edges, or an upright, just beside or behind your head.
- 03
Set your shoulders. Pull with your hands as if you were trying to drag the bench toward your feet. Your upper back and shoulders should feel pressed into the pad.
- 04
Brace. Take a breath, pull your ribs down and tuck your pelvis slightly so your lower back is flat. Squeeze your glutes and point your toes.
Step by step
How to do the dragon flag
- 01
Lift up. Curl your hips and legs up until your body is nearly vertical, with your weight on your upper back and shoulders, not your neck. Your lower and middle back come off the bench.
- 02
Make one straight line. From the top, straighten out so your shoulders, hips and ankles form one line. Keep your glutes squeezed and your knees locked, or bent if you are using the tuck version.
- 03
Lower slowly. Lower your whole body as one piece, taking three to five seconds. Only your upper back stays in contact with the bench, and your hips stay in line with your shoulders and feet.
- 04
Stop before you sag. Go only as low as you can keep the line. When you feel your lower back start to arch or your hips start to bend, end the rep there.
- 05
Return or reset. Stronger lifters raise the straight body back up from the bottom. While you are building up, bend your knees and hips, roll back up to the top, and start the next lowering.
Cues to say in your head
- Pull the bench down
- Ribs down, hips tucked
- Squeeze your glutes
- One straight line
- Lower slow, stay long
Fix these first
Common mistakes
Hips piking or bending as you lower
Squeeze your glutes and drive your hips into line with your shoulders and feet. If you cannot keep them straight, bend your knees and use the tuck version.
Lower back arching off the line
Pull your ribs down and stop the rep higher. An arched back means the abs have lost the position, not that you need more range.
Resting on your neck
Keep your weight on your upper back and shoulders by pulling hard on the bench. Your head stays down on the pad and your neck stays long.
Dropping the last part of the rep
Control every rep all the way to where you stop it, and lower your legs to the bench with bent knees when you finish.
Jumping straight to full dragon flags
Build up with tuck and single-leg versions and slow negatives first. Ugly full reps teach a sagging position.
Stay safe
Only do dragon flags on a bench that cannot tip or slide, and stop if you feel pain in your lower back or neck rather than effort in your abs. Keep your weight on your upper back, never your neck. The normal way to end a rep you cannot hold is to bend your knees and hips and bring your feet down to the bench under control, so practice that bail before you try straight-leg reps. Build up through the easier versions first, and get help from a qualified coach or clinician if you have back or shoulder problems.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 3 to 5 | 3 to 5 | 50–65% 1RM | 1.5 to 2 min |
| Strength | 3 to 5 | 2 to 5 | 80–90% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 6 to 10 | 65–80% 1RM | 1.5 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
173–194lb
3 to 5 sets of 2 to 5 reps, 2 to 3 min rest. Full or near-full dragon flags, lowering for three to five seconds. Stop the set when the line breaks.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dragon Flag questions
What is a dragon flag progression?
Most people go from tuck dragon flags (knees bent), to single-leg dragon flags (one leg straight), to slow straight-leg negatives, and then to full reps. Move to the next step when you can do about 5 slow, controlled reps of the current one.
What muscles do dragon flags work?
Mainly the abs, which hold your body in one straight line, with the obliques helping. Your lats and grip hold your upper body on the bench, your glutes keep your hips straight, and your hip flexors help keep your legs lifted.
Why are dragon flags so hard?
Your whole body acts as one long lever pivoting at your shoulders, so the abs have to resist a lot of leverage as you lower. That is why most people need weeks or months of easier versions first.
Are dragon flags bad for your back?
They are not bad when done with a flat lower back and a version you can control, but they are a poor choice if your lower back arches or hurts. Stop each rep before your back arches and use the tuck version until you can hold the line.
How many dragon flags should I do?
Low reps are normal: 3 to 5 sets of 2 to 5 controlled reps is plenty for most people working on the full version. Stop the set when you can no longer keep your body straight.
Train in Protocol
Log your dragon flag by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.