Negative Dragon Flag

Negative Dragon Flag


This exercise involves lying on your back and lifting your legs and torso off the ground, creating a straight line from your head to your toes. The challenge is to maintain this position while slowly lowering your body back down to the ground in a controlled manner. It is a highly advanced core exercise that requires significant strength and control.

Muscle Group

Equipment Required

Negative Dragon Flag Instructions

  1. Start by lying on your back with your arms extended above your head and your legs straight up in the air.
  2. Engage your core and lift your hips off the ground, bringing your legs towards your head.
  3. Slowly lower your legs towards the ground, keeping them straight and your core engaged.
  4. Once your legs are parallel to the ground, pause for a moment before lifting them back up towards your head.
  5. Repeat for the desired number of repetitions.

Negative Dragon Flag Form & Visual

Negative Dragon Flag

Negative Dragon Flag Benefits

  • Strengthens the core muscles, including the rectus abdominis, obliques, and lower back muscles
  • Improves overall body control and stability
  • Increases upper body and grip strength
  • Challenges the body in a unique way, leading to greater muscle adaptation and growth
  • Can be modified to suit different fitness levels and abilities

Negative Dragon Flag Muscles Worked

  • Rectus Abdominis
  • Obliques
  • Transverse Abdominis
  • Erector Spinae
  • Latissimus Dorsi
  • Glutes

Negative Dragon Flag Variations & Alternatives