Dragon Flag

Also known as: Dragon Flags

Dragon Flag is a compound strength exercise using body only that trains the abdominals.

Open in MyoAmigo →

Primary muscles: Abdominals

Secondary muscles: Lower Back, Lats, Glutes, Hamstrings

How to do it

1. Lie on a bench and grip behind your head for an anchor.
2. Brace and raise your straight body until you are balanced on your upper back and shoulders.
3. Lower your straight, rigid body under control until it hovers just above the bench.
4. Reverse without letting your hips pike or your lower back arch off the line.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Dragon Flag from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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