Exercise library · Core
Dragon Flag.
Advanced bench movement holding the body straight that builds powerful core strength.
Also known as: Bruce Lee Dragon Flag
AdvancedBench
The numbers
Sets
3–4
Reps
8–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Lie on a bench and grip behind the head
- Step 02
Lift the legs and hips up over the shoulders
- Step 03
Lower the straight body slowly toward the bench
- Step 04
Keep the body rigid from shoulders to feet
- Step 05
Stop just above the bench
- Step 06
Raise back up under control
What separates good from great
Pro cues.
Keep the whole body rigid
Bend the knees to scale
Control the lowering above all
Common questions
Questions, answered.
- What is the Dragon Flag?
- Advanced bench movement holding the body straight that builds powerful core strength.
- What muscles does the Dragon Flag work?
- The Dragon Flag primarily works your rectus abdominis. It also recruits your obliques and hip flexors as secondary movers.
- What equipment do I need for the Dragon Flag?
- None. The Dragon Flag is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Dragon Flag?
- A typical prescription for the Dragon Flag is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.
- Is the Dragon Flag good for beginners?
- The Dragon Flag is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.
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