Modified Dragon Flag on Bench 2
Advanced core exercise that builds tremendous anti-extension strength.
Core & AbsAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: abs. Secondary: core, hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~25 kcal |
How to do it
- Lie on a bench and grip the end or a sturdy support behind the head.
- Lift the body into a modified dragon-flag position (knees bent or partial range).
- Lower with control while keeping the body rigid.
- Raise back up using the core.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Advanced core exercise that builds tremendous anti-extension strength.
Common mistakes
Avoid arching the lower back or using momentum.
Make it harder
Increase the range toward a full dragon flag.
Make it easier
Keep the knees bent or reduce the lever.
Breathing
Exhale as you lower, inhale as you raise.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 6-10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.