Tuck dragon flag
Also called Bent-knee dragon flag
The tuck dragon flag is the easier form of the Dragon flag. You lie on a bench, grip it behind your head, keep your knees tucked and lift your hips and back, then lower slowly. Expect your abs and hip flexors to work hardest, with your lats, shoulders and glutes joining in. The bent knees shorten the lever. Keep the movement slow and your knees close to your chest. When your reps are clean, straighten your legs a little at a time on the way to the Dragon flag.
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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.
- Pull your knees up toward your chest.
- Lift your hips and back up, keeping your knees bent.
- Lower slowly with your knees close to your chest.
Form tips
- Lie on a bench, grip behind your head, knees tucked.
- Lift your hips and back up, knees stay bent.
- Lower slowly and keep your knees close to your chest.
Common mistake
- Letting the hips sag instead of lifting with your back.