Dragon flag
Also called Bruce Lee flag
The dragon flag is an advanced core exercise. You lie on a bench, grip it behind your head and lift your whole body in one straight line from the shoulders, then lower it slowly. The main load falls on your abs and hip flexors, supported by your lats, shoulders and glutes. It takes a lot of strength, so build up with the Tuck dragon flag first. Keep your body straight and keep the weight on your shoulders, not your neck. End the set when your line breaks.
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How to do it
- Lie back on the bench and take a firm two-handed hold of it above your head.
- Lift your hips and legs up into a shoulder stand.
- Lower your whole body slowly in one straight line, toward the bench.
- Raise it back up and repeat.
Form tips
- Lie on a bench and grip it firmly behind your head.
- Raise your whole body in one line from the shoulders.
- Lower slowly, end the set when your line breaks.
Common mistake
- Piking at the hips instead of keeping the body straight.