Modified Knee Tuck Dragon Flag on Bench
Easier progression toward the full dragon flag using a knee-tuck variation.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: abs. Secondary: hip flexors, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~25 kcal |
How to do it
- Lie on a bench gripping a support behind the head.
- Tuck the knees and lift into a modified dragon-flag position.
- Lower with control while keeping the core braced.
- Raise back up.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Easier progression toward the full dragon flag using a knee-tuck variation.
Common mistakes
Avoid losing body tension or swinging.
Make it harder
Straighten the legs gradually.
Make it easier
Reduce the range of motion.
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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Intermediate · 3 sets × 12-15 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.