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Negative Dragon Flag

Negative Dragon Flag

The Negative Dragon Flag is an advanced and challenging exercise that primarily targets your core muscles, specifically your abs, obliques, and lower back. It is an intense progression of the traditional Dragon Flag exercise, popularized by legendary martial artist Bruce Lee. In this exercise, you begin by lying on a flat bench or on the ground with your head towards the bench. Keeping your upper body rigid and straight, you use your core strength to lift your feet upward until your body is perpendicular to the ground, resembling a vertical pole. This initial position requires a great deal of abdominal and hip flexor strength. The "negative" aspect of the exercise comes into play as you slowly lower your body back down to the starting position, resisting gravity as much as possible. This eccentric movement helps to build strength and control throughout your core region, working your muscles in a unique way and creating greater tension. Performing the Negative Dragon Flag requires tremendous core stability, body awareness, and total body strength. It is an advanced exercise that should only be attempted by experienced individuals who have mastered the Dragon Flag exercise and have a strong core foundation. Remember, safety is paramount when attempting advanced exercises like the Negative Dragon Flag. Take your time, progress gradually, and listen to your body. It is always beneficial to work with a fitness professional to ensure proper form and technique to maximize the effectiveness of the exercise while minimizing the risk of injury.


  • Start by lying on your back on a mat or bench with your hands gripping the bench or holding onto an overhead bar, slightly wider than shoulder-width apart.
  • Engage your core by pulling your navel towards your spine, and press your lower back into the mat or bench.
  • Raise your legs up towards the ceiling while keeping them straight, with your toes pointed.
  • Slowly lower your legs towards the floor while maintaining control and keeping them straight.
  • Continue to lower your legs until your body is in a straight line, hovering just above the floor.
  • Pause in this position for a moment, focusing on engaging your core and keeping your body stable.
  • Use your core and hip muscles to lift your legs back up to the starting position, ensuring that they remain straight throughout the movement.
  • Repeat the exercise for the desired number of repetitions.
  • Remember to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique to maximize effectiveness.
  • Incorporate progressive overload by gradually increasing the difficulty or intensity of the exercise.
  • Engage your core muscles throughout the entire movement.
  • Control your breathing by exhaling on the way up and inhaling on the way down.
  • Perform the exercise in a slow and controlled manner to fully engage the targeted muscles.
  • Flex your glutes and keep your body in a straight line to maintain stability.
  • Listen to your body and take rest days when needed to prevent overtraining.
  • Include complementary exercises like planks and leg raises to strengthen your core.
  • Stay consistent with your training and gradually increase the number of repetitions and sets over time.
  • Fuel your body with a balanced diet that provides the necessary nutrients for muscle recovery and growth.

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