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Ultimate Advanced Level Core Workout: Dragon Flag


You might be wondering, what is a Dragon Flag workout? To answer the question, it is an advanced bodyweight core exercise that can help build an incredibly strong core overall. (also known as dragon flag abs). It is credited to martial arts master Bruce Lee.

You might recognize the workout because Sylvester Stallone also helped to popularize the dragon flag exercise when he performed in the film Rocky IV. The exercise grew popularity amongst fitness enthusiasts and bodybuilders who want to master the extremely intense move.


According to Healthline, while this exercise requires abdominal and core strength, it also requires substantial full-body strength. It's important to have a lot of upper body strength because the whole torso is being worked. In addition, your hip flexors, glutes, and lower back are also being worked. You use your stabilizer muscles to maintain tension over your entire body. The dragon flag exercise helps you to build up shoulder strength and muscle mass.

How To Perform (By verywellfit)

  1. Lye back in a flat position and lock your arms in a fixed overhead position. Some equipment you can use could be a bench, with your hand next to your head and gripping the sides of the bench, or you can grip a stable object overhead. Some people use a barbell, kettlebell or even a battle-rope like above, but using something fixed and stable is a bit more practical, and much safer.

  2. Contract your torso and drive your legs up as if you are performing a reverse crunch. Keep your body rigid from your shoulders to toes, and avoid bending the hips. Point your toes to help maintain proper body alignment.

  3. Once lifted, slowly lower your legs in a controlled motion without letting any part of your body touch the bench other than the upper back and shoulder.

  4. Lower your body until it at about 45 degrees. Keep in mind, there are different variations. Some lower their body until its hovering over the bench.

  5. Repeat as possible. Once you break form, you are complete. The rule is to not arch your lower back as this can transfer the emphasis to that region and increase the risk of a strain or injury.

Follow our Instagram page to see how the exercise is performed here. Tag us this workout with our activewear for a chance to get a shoutout and 75% off your next order!

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