Modified Knee Dragon Flag on Bench
Advanced core strength
Core & AbsAdvancedStrengthFlag
At a glance
| Muscles worked | Primary: Core and hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Flag |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Lie on bench gripping edge
- Step 2: Lift hips and knees
- Step 3: Lower with control
- Step 4: Keep core braced
- Step 5: Repeat
Equipment
- Bench optional
Coaching tips
Benefits
Advanced core strength
Common mistakes
Arching the back
Make it harder
Straighter legs
Make it easier
Knee tucks
Breathing
Controlled breathing
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