Strengthen your core with the Dragon Flag exercise.

Exercises like leg raises, crunches, and planks can improve your core strength. If you do this regularly and want to challenge yourself, then try the dragon flag exercise. Martial artist and actor Bruce Lee is believed to have performed this as part of his physical training. It’s considered a total body workout, but it’s known to specifically target the core muscles. It’s a demanding but effective exercise that can improve your core strength and flexibility. However, beginners should complete simpler core exercises such as crunches before attempting this complex movement.

What is the Dragon Flag Exercise?

This is a bodyweight exercise that focuses mainly on building core muscles. In this exercise, you lie on your back with your hands resting on a hard surface. From there, you lift your entire body off the floor, keeping it straight from your shoulders to your toes, like a flag on a pole.

“The challenge is to maintain control as you lower and raise your body while engaging your core, glutes and shoulders,” says physical therapist and fitness expert Dr. Ayaz Ashai. This movement requires a high level of stability and core strength, making it an advanced exercise for developing abs and overall body control.

Muscles involved during the dragon flag exercise.

Core muscles: The core is like an anatomical box made up of several muscle groups used in this exercise. According to a 2020 study published in the International Journal of Environmental and Public Health Research, core muscles include:

• Rectus abdominis (abdominal press)
• Internal and external oblique muscles of the abdomen
• Erector spina bifida
• Lumbar multi-section
• Square waist

Hip flexors: These muscles are used to raise and lower the legs.
Buttocks and hamstrings: These muscles help stabilize the lower body during movement.
Shoulders and upper body: Arms, chest and shoulders are used as you hold onto the bench for stability and control.

6 Benefits of Dragon Flag Exercises.

1 Strengthens your core

The main benefit of the dragon flag exercise is its ability to build core strength. “You develop a strong rounded core because with every movement of the exercise you activate the abdominal muscles, oblique muscles and low back,” says the expert.

2. Better stability and balance

The Dragon Flag exercise is a great exercise for improving overall body stability. Keeping your body in a straight line and slowly lowering it should stabilize your body. This requires balance and strength. Improved stability translates well to other physical activities and reduces the chance of injury from everyday movements. According to a 2021 study published in the Baltic Journal of Health and Physical Activity, the Dragon Flag exercise is one of the main strength training exercises that can improve balance.

3. Increases flexibility

The dragon flag is a strength exercise, but it can help improve flexibility, especially in the lower back and hamstrings. “When you move your body through controlled dips and lifts, your spine and leg muscles stretch, which helps you have better flexibility and mobility over time,” says Dr. Ashai.

4. Engages the whole body

The Dragon Flag exercise is often thought of as an effective core workout, but it works the entire body. When you do this exercise, you engage your shoulders, chest, arms, glutes, and legs. All-muscle training helps build overall muscle tone and strength.

5. Improves mental toughness

The Dragon Flag exercise is a demanding workout that requires focus and mental discipline. “Keeping control of your body during exercise can be difficult, especially when performing multiple repetitions,” says the expert. Over time, consistent practice can help develop mental toughness.

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6. May reduce back pain

Lower back pain has become a common problem, especially among those who work long hours at the computer. In a study published in the Journal of Functional Morphology and Kinesiology in 2024, core strength training was found to be more effective than general exercise in reducing low back pain.

How to perform the “dragon flag” exercise?

• Find a solid support that you can hold on to with both hands. It can be both a bench and a horizontal bar.
• Lie on the floor on your back with your head and neck in a neutral position.
• Lift your legs off the ground and draw them in a straight line above your torso, holding the bar.
• Grasp the side of the bench with both hands, keeping you steady to start from a safe point.
• Gradually raise your body and make sure your legs stay straight and in line to position your torso vertically or straight up from your toes.
• Lower yourself slowly, controlling the movement.
• Try to do about 3 sets of 10-15 repetitions.

Who should avoid doing the dragon flag exercise?

• People with spinal problems should avoid the Dragon Flag exercise as it can lead to injury.
• The dragon flag is an advanced exercise that requires a lot of core strength. Beginners should not attempt this without first building up strength with other exercises.
• Pregnant women should also avoid this exercise, as it puts a lot of stress on the abdomen.

The dragon flag exercise can improve core strength and increase flexibility. This is an advanced movement that requires considerable strength and control. So first assess your fitness level to prevent injury.