{"id":98356,"date":"2025-10-24T09:54:16","date_gmt":"2025-10-24T09:54:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/98356\/"},"modified":"2025-10-24T09:54:16","modified_gmt":"2025-10-24T09:54:16","slug":"the-dragon-flag-is-the-ultimate-core-strengthening-move-heres-how-to-master-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/98356\/","title":{"rendered":"The dragon flag is the ultimate core-strengthening move \u2013 here’s how to master it"},"content":{"rendered":"

In need of some core exercise<\/a> inspo? Look no further than the \u2018dragon flag\u2019 (named after Bruce Lee, the martial arts hero also known as the Dragon), which powerlifter and coach Jeff Nippard recently deemed \u2018the most underrated ab exercise that almost no one does\u2019. <\/p>\n

Federica Gianni<\/a>, a personal trainer specialising in women\u2019s fitness and functional training, agrees, also highlighting that it\u2019s more than \u2018just an ab exercise\u2019 \u2013 and that it\u2019s sensible to ease into this movement, focusing on building a foundation first. <\/p>\n

Which muscles does the dragon flag use?<\/p>\n

\u2018The dragon flag hits pretty much your entire front line,\u2019 says Gianni. \u2018The rectus abdominis does most of the visible work, but the deep core muscles \u2013 especially the transverse abdominis \u2013 are what hold you steady.\u2019<\/p>\n

What to Read Next<\/p>\n

You should also be able to feel your hip flexors<\/a>, glutes, and even your lats and shoulders, too, which work together \u2018to stabilise your body as one solid unit,\u2019 adds Gianni. \u2018It\u2019s a full-chain movement; if one link gives out, the whole thing falls apart.\u2019<\/p>\n

Related StoryDragon flag exercise benefits<\/p>\n

That\u2019s why, says Gianni, doing this move can help you build \u2018serious core strength, control and coordination.\u2019 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. \u2018The dragon flag teaches you how to own your body under tension; it\u2019s not just strength, it\u2019s precision,\u2019 adds Gianni. <\/p>\n

\u2018The slow eccentric<\/a> (lowering) phase develops stability through your spine and pelvis, and it translates to better posture<\/a> and strength in lifts like squats<\/a> and pull-ups<\/a>,\u2019 she explains. \u2018It\u2019s also a great way to improve mind-muscle connection through the midsection.\u2019<\/p>\n

Related StoryHow to do the dragon flag<\/p>\n

Below, Gianni outlines how to perform the dragon flag, step by step.<\/p>\n

Set up \u2013 lie flat on a bench and hold something sturdy behind your head.Brace your core \u2013 pull your ribs down and squeeze your glutes. Your body should feel like a single, solid plank.Lift up \u2013 raise your legs and hips so only your shoulders and upper back stay on the bench.Lower slowly \u2013 keep your body straight as you lower under control, stopping just above the bench.Repeat \u2013 focus on smooth, controlled reps, not speed.Dragon flag variations<\/p>\n

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. <\/p>\n

‘For most people, the dragon flag shouldn\u2019t be something you throw into every workout,’ she adds. ‘It\u2019s extremely demanding on the core and lower back, so quality always comes before quantity. I\u2019d recommend starting with two sessions per week, ideally as part of a core or full-body strength workout.’<\/p>\n

Hollow Body Hold<\/p>\n

\u2018This is your foundation for every core movement that demands full-body tension,\u2019 says Gianni. \u2018Lie 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.\u2019<\/p>\n

Don\u2019t forget to engage your core hard, she adds. \u2018Ribs down, abs tight, glutes on.\u2019<\/p>\n

Related StoryLying Leg Raise<\/p>\n

\u2018Start flat on your back with your legs straight and hands by your sides or gripping a stable surface,\u2019 says Gianni. \u2018Keeping your lower back pressed into the floor, raise your legs until they\u2019re vertical, then lower them slowly without letting your back arch.\u2019<\/p>\n

Hanging Knee Raise<\/p>\n

We\u2019re moving from horizontal to vertical now. \u2018Hang from a pull-up bar with your arms straight and shoulders engaged,\u2019 says Gianni. \u2018Draw your knees towards your chest, focusing on curling your pelvis under at the top; don\u2019t just swing your legs. Lower slowly.\u2019<\/p>\n

Negative (Eccentric) Dragon Flag<\/p>\n

This exercise hones in on one part of the full dragon flag. \u2018From the top position of the dragon flag \u2013 body straight, only shoulders on the bench \u2013 lower yourself down as slowly as possible, keeping your body straight. Stop just before touching down, then reset,\u2019 says Gianni. <\/p>\n

\u2018Think of these progressions as skill steps, not just strength builders,\u2019 she adds. \u2018You\u2019re teaching your body to move as one solid piece, with no energy leaks from head to toe.\u2019<\/p>\n

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.’<\/p>\n

‘If you\u2019re 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.<\/p>\n

‘Treat the dragon flag like a skill, not a burnout exercise, every rep should feel solid and intentional, never rushed or sloppy.’<\/p>\n

Dragon flag mistakes to avoid<\/p>\n

As we’ve established, form is really important here, both to optimise your performance and results and to avoid any potential injuries<\/a>. \u2018When performing the dragon flag, the biggest mistake people make is bending at the hips,\u2019 says Gianni. \u2018As soon as you hinge, you lose that full-body tension the exercise is designed to build.\u2019<\/p>\n

Another common error, she adds, is when people arch their lower back, shifting \u2018the pressure from your core into your spine\u2019, and increasing the risk of strain. \u2018Many people also try to swing their legs to generate momentum, but that completely defeats the purpose,\u2019 says Gianni. \u2018This exercise is all about control, not speed.\u2019 <\/p>\n

And finally, she cautions, skipping progressions is not advised. \u2018The dragon flag is an advanced movement that should be earned through consistent core work and gradual build-up.\u2019 Just because it\u2019s an \u2018underrated\u2019 exercise, doesn\u2019t mean you should attempt it straight off the bat.<\/p>\n

\u2018As I always tell clients,’ says Gianni, ‘\u201cIf you can\u2019t lower with control, you\u2019re not ready for the full version yet \u2013 regress to progress.”‘<\/p>\n

Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s 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. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s 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. \u00a0A 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\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n","protected":false},"excerpt":{"rendered":"In need of some core exercise inspo? Look no further than the \u2018dragon flag\u2019 (named after Bruce Lee,…\n","protected":false},"author":2,"featured_media":98357,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[5218,72397,2117,565,134,2116,111,139,69,72396],"class_list":{"0":"post-98356","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-default","9":"tag-contentid-d03a1b4a-7605-40da-97a4-f58847d4e855","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-health","13":"tag-locale-gb","14":"tag-new-zealand","15":"tag-newzealand","16":"tag-nz","17":"tag-shorttitle-why-the-dragon-flag-is-the-ultimate-core-move"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/98356","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=98356"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/98356\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/98357"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=98356"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=98356"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=98356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}