Leg Raise Dragon Flag

Muscles worked

Setup

1. Lie face-up on a flat bench with your head positioned at the very end.
2. Reach back and firmly grip the edges of the bench or the support legs behind your head to anchor your upper body.
3. Engage your lats and pull your shoulder blades down into the bench to create a stable base.

How to do it

1. Inhale and brace your core, then swing your legs and hips upward until your body is nearly vertical, supported only by your upper back and shoulders.
2. Exhale and slowly lower your entire body in a perfectly straight line from shoulders to toes, maintaining a rigid 'plank' position.
3. Control the descent for a 3-4 second tempo, stopping just before your lower back or legs touch the bench.
4. Pull your body back up to the vertical position or reset for the next repetition.

Form checklist

• Maintain a straight line from shoulders to heels; do not allow the hips to pike or the lower back to arch.
• Keep your glutes and quads squeezed tight to ensure the legs remain rigid throughout the movement.
• Ensure your weight stays on your upper back and shoulders, never on your neck or cervical spine.
• Keep a death-grip on the bench to prevent your torso from sliding.

Pro tips

• Think about 'pulling' the bench toward your head with your lats to create maximum upper-body tension.
• Focus on the eccentric (lowering) phase; this is where the majority of the strength and muscle gains occur.
• Imagine pushing your feet as far away from your head as possible to maximize the lever length and difficulty.

Make it harder

• Add a 2-3 second isometric hold at the lowest point of the movement, just inches above the bench.
• Perform the exercise on an incline bench with your head at the high end to increase the gravitational pull.

Frequently asked

What muscles does the leg raise dragon flag work?

The leg raise dragon flag primarily targets the abs, lats, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the leg raise dragon flag?

The leg raise dragon flag requires no equipment — just your body weight.

Is the leg raise dragon flag good for beginners?

The leg raise dragon flag is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Back Steps PlankIntermediate · abs, lats, and obliques
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• Barbell Diagonal Leg Lift RolloutAdvanced · abs, hamstrings, lats, and obliques
• Barbell Hip Twist RolloutIntermediate · abs, lats, and obliques