CORE · COMPOUND
Dragon Flag
An advanced bench-based core movement requiring high trunk strength.
Primary musclesAbs
Secondary musclesLats, Hip flexors
EquipmentBench
DifficultyAdvanced · Anti-Extension
How to perform
- Secure the shoulders and grip the bench firmly.
- Raise the body into a controlled straight position.
- Lower without allowing the hips to collapse.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the abs as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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