Dragon Flag
The Dragon Flag primarily works the Rectus Abdominis, with secondary activation of the Iliopsoas and stabilizer support from the Erector Spinae, External Obliques, Transverse Abdominis. It is a bodyweight isolation exercise at advanced difficulty.
The Dragon Flag is an advanced isolation exercise requiring no equipment, following a extension movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the Iliopsoas. This is a bilateral pushing movement, meaning both sides work together to generate force.
Advanced core exercise holding body straight and raising off bench.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | Iliopsoas |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Iliopsoas assists as a secondary mover, contributing to force production without bearing the primary load. The Erector Spinae, External Obliques, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Extend through full range of motion against resistance.
- Return to starting position under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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