Dragon Flag

Compound · Weight × reps · Time

• Abs
• Back
• Shoulders

Draw the knees toward the chest, roll the pelvis up, and extend the hips and legs until the body forms a long line supported across the upper back and shoulders, not the neck. Reverse the motion under control. The dragon flag is an advanced anti-extension exercise for the abdominals, hip flexors, and trunk. Build toward it with bent-knee negatives and use a secure bench that cannot tip.