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Last updated March 5, 2026
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abs
Dragon Flag
Lie on a bench, grip behind your head, and raise your entire body off the bench in a straight line, lowering under control using your abs.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
absdeep abs / corehip flexors
Secondary
side abs / obliquesquadslats
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightflat bench / sofa
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie face up on a flat bench.
- Reach behind your head and grip the sides of the bench firmly for stability.
- Plant your upper back and shoulder blades on the bench.
- Step 2Execution
- Contract your core and raise your legs and torso off the bench as one rigid unit.
- Only your upper back and shoulders should remain in contact with the bench.
- Your body should form a straight line from shoulders to toes at the top.
- Lower yourself slowly under control, keeping your body rigid.
- Step 3Tips
- Do not let your hips bend or pike during the movement.
- If the full version is too difficult, start with a bent-knee variation.
- Keep constant tension in your abs throughout the entire range of motion.