Dragon Flag

Dragon Flag

The dragon flag is a challenging core exercise that targets the abdominal muscles. It requires strength and control to execute properly. Here’s a step-by-step guide on how to perform the dragon flag exercise:

Video Instructions on How to Do A Dragon Flag

Muscles Targeted:

  • Rectus abdominis (six-pack muscles)
  • Transverse abdominis
  • Hip flexors


  1. Lie on Your Back:
    • Start by lying flat on your back on a sturdy and padded surface, such as a workout mat.
  2. Grasp a Support:
    • Position yourself next to a bench or a sturdy object that you can hold onto for support. Place your hands shoulder-width apart and grip the edge of the bench or the object firmly.
  3. Lift Your Legs:
    • Lift your legs off the ground, keeping them straight. Your body should form a straight line from your head to your heels.
  4. Engage Your Core:
    • Tighten your core muscles, specifically focusing on contracting your abs. This will help stabilize your body throughout the exercise.
  5. Lower Your Legs:
    • Slowly lower your legs toward the ground while maintaining control. Only lower your legs as far as you can without arching your back or losing control.
  6. Raise Your Legs:
    • Use your core muscles to bring your legs back up to the starting position. Keep the movement slow and controlled, avoiding any swinging or jerking motions.
  7. Repeat:
    • Perform the exercise for the desired number of repetitions. As a challenging exercise, it’s often more effective to focus on quality over quantity, especially if you’re just starting.


  • Keep your body in a straight line throughout the exercise.
  • Avoid arching your back or letting your lower back lift off the ground.
  • Control the movement both on the way down and on the way up.
  • If you find it challenging, you can start with smaller movements and gradually increase the range of motion as you build strength.

Safety Precautions:

  • Ensure that the surface you’re lying on is comfortable and provides proper support.
  • If you have any pre-existing health conditions or concerns, consult with a fitness professional or healthcare provider before attempting new and challenging exercises.

Remember, consistency is key when working on challenging exercises like the dragon flag. Gradually progress as your strength improves, and always prioritize proper form to reduce the risk of injury.