Exercise library
Core
Dragon Flag
No equipment needed
- Primary muscle
- Core
- Also works
- Back, Glutes
- Equipment
- Bodyweight
- Movement pattern
- Core
- Role in a program
- Accessory
How to do it
Lie on a bench and grip it firmly behind your head for an anchor. Keeping your body rigid, lift your legs and hips so your body is nearly vertical, then lower slowly as one straight unit. Resist gravity on the way down and stop before your back arches or hips sag.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the core — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bicycle CrunchBodyweightCore
- CrunchBodyweightCore
- Dead BugBodyweightCore
- Decline Sit-UpBodyweightCore
- Flutter KickBodyweightCore
- Hanging Knee RaiseBodyweightCore
No-equipment alternatives
Training at home or on the road — bodyweight options for the core: