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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.