Leg Raise Dragon Flag
Description
The leg raise dragon flag is an elite abs move popularized by Bruce Lee. The lifter lies on a bench and grips a support overhead, then lifts the entire body up keeping it straight. The body pivots on the upper back while the abs hold the body straight against gravity.
Muscle Group
Equipment Required
Leg Raise Dragon Flag Instructions
- Lie on a flat bench.
- Reach overhead and grip a sturdy support behind the head.
- Pinch the shoulder blades and brace your core hard.
- Lift the entire body up by driving the legs straight up.
- Keep the body in a straight line from feet to shoulders.
- At the top the body should be vertical with weight on upper back.
- Lower the body back down slowly keeping it straight.
- Stop just above the bench. Repeat without touching down.
Leg Raise Dragon Flag Form & Visual
Leg Raise Dragon Flag Benefits
- Elite abs builder
- Trains full body tension
- Builds full ab strength
- Useful for advanced trainees
- Strong calisthenic move
- Builds core size
Leg Raise Dragon Flag Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques
