In need of some core exercise inspo? Look no further than the ‘dragon flag’ (named after Bruce Lee, the martial arts hero also known as the Dragon), which powerlifter and coach Jeff Nippard recently deemed ‘the most underrated ab exercise that almost no one does’.
Federica Gianni, a personal trainer specialising in women’s fitness and functional training, agrees, also highlighting that it’s more than ‘just an ab exercise’ – and that it’s sensible to ease into this movement, focusing on building a foundation first.
Which muscles does the dragon flag use?
‘The dragon flag hits pretty much your entire front line,’ says Gianni. ‘The rectus abdominis does most of the visible work, but the deep core muscles – especially the transverse abdominis – are what hold you steady.’
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You should also be able to feel your hip flexors, glutes, and even your lats and shoulders, too, which work together ‘to stabilise your body as one solid unit,’ adds Gianni. ‘It’s a full-chain movement; if one link gives out, the whole thing falls apart.’
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That’s why, says Gianni, doing this move can help you build ‘serious core strength, control and coordination.’ Not only does the full-body nature of the dragon flag exercise work multiple muscle groups, but it also requires a substantial amount of mental focus. ‘The dragon flag teaches you how to own your body under tension; it’s not just strength, it’s precision,’ adds Gianni.
‘The slow eccentric (lowering) phase develops stability through your spine and pelvis, and it translates to better posture and strength in lifts like squats and pull-ups,’ she explains. ‘It’s also a great way to improve mind-muscle connection through the midsection.’
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Below, Gianni outlines how to perform the dragon flag, step by step.
Set up – lie flat on a bench and hold something sturdy behind your head.Brace your core – pull your ribs down and squeeze your glutes. Your body should feel like a single, solid plank.Lift up – raise your legs and hips so only your shoulders and upper back stay on the bench.Lower slowly – keep your body straight as you lower under control, stopping just above the bench.Repeat – focus on smooth, controlled reps, not speed.Dragon flag variations
Quite intense, right? While some of you might already be well-acquainted with this exercise, others will be looking for a gentler way into the dragon flag and to build a foundation for the form and precision required. In that case, below, Gianni has highlighted some useful variations of the dragon flag that will help you do just that.
‘For most people, the dragon flag shouldn’t be something you throw into every workout,’ she adds. ‘It’s extremely demanding on the core and lower back, so quality always comes before quantity. I’d recommend starting with two sessions per week, ideally as part of a core or full-body strength workout.’
Hollow Body Hold
‘This is your foundation for every core movement that demands full-body tension,’ says Gianni. ‘Lie flat on your back, arms extended overhead, and lift your legs and shoulders slightly off the floor so only your lower back stays in contact with the ground.’
Don’t forget to engage your core hard, she adds. ‘Ribs down, abs tight, glutes on.’
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‘Start flat on your back with your legs straight and hands by your sides or gripping a stable surface,’ says Gianni. ‘Keeping your lower back pressed into the floor, raise your legs until they’re vertical, then lower them slowly without letting your back arch.’
Hanging Knee Raise
We’re moving from horizontal to vertical now. ‘Hang from a pull-up bar with your arms straight and shoulders engaged,’ says Gianni. ‘Draw your knees towards your chest, focusing on curling your pelvis under at the top; don’t just swing your legs. Lower slowly.’
Negative (Eccentric) Dragon Flag
This exercise hones in on one part of the full dragon flag. ‘From the top position of the dragon flag – body straight, only shoulders on the bench – lower yourself down as slowly as possible, keeping your body straight. Stop just before touching down, then reset,’ says Gianni.
‘Think of these progressions as skill steps, not just strength builders,’ she adds. ‘You’re teaching your body to move as one solid piece, with no energy leaks from head to toe.’
What about reps and sets? If you’re already onto the full dragon flag, Gianni advises beginning ‘with 2-3 sets of 3-5 controlled reps, focusing on form and tension rather than volume.’
‘If you’re still working on the progressions, you can go a bit higher, 3-4 sets of 6-8 slow reps, since those are slightly less intense,’ she adds. ‘Rest at least 60-90 seconds between sets to maintain control and power, and once you can perform the full movement smoothly, you can maintain it in your routine once or twice a week to keep your strength and stability up.
‘Treat the dragon flag like a skill, not a burnout exercise, every rep should feel solid and intentional, never rushed or sloppy.’
Dragon flag mistakes to avoid
As we’ve established, form is really important here, both to optimise your performance and results and to avoid any potential injuries. ‘When performing the dragon flag, the biggest mistake people make is bending at the hips,’ says Gianni. ‘As soon as you hinge, you lose that full-body tension the exercise is designed to build.’
Another common error, she adds, is when people arch their lower back, shifting ‘the pressure from your core into your spine’, and increasing the risk of strain. ‘Many people also try to swing their legs to generate momentum, but that completely defeats the purpose,’ says Gianni. ‘This exercise is all about control, not speed.’
And finally, she cautions, skipping progressions is not advised. ‘The dragon flag is an advanced movement that should be earned through consistent core work and gradual build-up.’ Just because it’s an ‘underrated’ exercise, doesn’t mean you should attempt it straight off the bat.
‘As I always tell clients,’ says Gianni, ‘“If you can’t lower with control, you’re not ready for the full version yet – regress to progress.”‘
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.