Dragon Flag

Overview

Made famous by Bruce Lee. One of the most demanding bodyweight core exercises. The entire body stays rigid and horizontal while slowly lowering from a vertical position.

Muscles Trained

Step-by-Step Instructions

1. 1

   Lie on a bench, grip the bench behind your head.

2. 2

   Press through the bench to raise legs and torso until the body is vertical.

3. 3

   Keeping body rigid as a board, slowly lower until nearly horizontal.

4. 4

   Do not touch the bench — hold and press back up.

Benefits

• ✓

  Elite-level full core and anti-extension strength

• ✓

  Builds the visible ab "bricks" appearance

• ✓

  Impressive athletic feat that requires total core mastery

Form Tips

• →

  Progress: tuck → single leg extend → full straight dragon flag

• →

  Never let the hips drop and sag — that's where the lower back gets injured