Dragon Flag
An advanced bench exercise where the body pivots from the shoulders and lowers as one rigid line. It places extreme anti-extension and eccentric demand on the entire core.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Hip Flexors
- Glutes (Gluteus Maximus)
- Sets
- 3
- Reps
- 3–6
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench and grip the bench or a fixed post behind your head with both hands.
Brace hard and roll your hips and legs up until your body is nearly vertical, supported on your upper back.
Keep your body straight from shoulders to toes.
Lower your body slowly as one unit, pivoting at the shoulders.
Stop just above the bench and pull back up, or lower with control and reset.
Breathing: Inhale at the top, exhale slowly during the lowering.
Coaching tips
Rigid like a plank
Don't bend at the hips
Slow negative
Common mistakes
Piking at the hips
Arching the lower back
Dropping quickly
Safety notes
Start with negatives or tucked legs and keep weight on the upper back, not the neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.