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All abs & core exercisesAbs & Core · Calisthenic

Dragon Flag

Hold the body straight while lowering from a shoulder stand. Bruce Lee's signature move.

AdvancedBench3 × 5–8
Dragon Flag demonstration thumbnail — Dragon Flag | Proper Form Tutorial for Core Strength & Control
CoreBench

Dragon Flag

Demo · FIT.nl

Verified Dragon Flag demonstration by FIT.nl. Click to play.

How to do the Dragon Flag

  1. 1Grip the bench behind your head
  2. 2Keep body straight
  3. 3Lower under control

Benefits of the Dragon Flag

  • Builds strength and size in the core through a full, controlled range of motion
  • Simple equipment, high return — easy to program anywhere
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  3. 3Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  4. 4ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services