Lying Floor Negative Dragon Flag

Muscles worked

Setup

1. Lie on your back on the floor with your head positioned against a sturdy wall or heavy anchor point.
2. Reach overhead and grip the wall or anchor firmly with both hands, keeping your elbows slightly bent.
3. Engage your lats and triceps by pulling against the anchor, and tuck your chin slightly to protect your neck.
4. Lift your legs and hips off the floor until your body is nearly vertical, weight resting on your upper back and shoulders.

How to do it

1. Inhale deeply and brace your core, squeezing your glutes and hamstrings to lock your body into a perfectly straight line.
2. Slowly lower your entire body as a single rigid unit toward the floor, maintaining the straight line from shoulders to toes.
3. Exhale slowly as you control the descent, aiming for a 5-10 second tempo until your legs are just inches above the floor.
4. Gently drop your hips to the floor to reset, then use your legs to assist yourself back to the vertical starting position.

Form checklist

• Maintain a 'hollow body' position with no arching in the lower back.
• Keep your glutes and hamstrings squeezed tight to prevent the hips from sagging or piking.
• Ensure your weight remains on your shoulder blades and upper back, never on your cervical spine (neck).
• Keep your legs locked straight and toes pointed to maximize full-body tension.

Pro tips

• Actively 'pull' the anchor toward your head; this engages the lats and triceps, creating a much more stable base for your core to work from.
• Focus on the mind-muscle connection in the lower abs by imagining you are pushing your hips toward the ceiling even as you lower down.

Make it harder

• Increase the eccentric duration to 15 seconds for maximum time under tension.
• Add a 'static hold' for 3-5 seconds at the lowest point of the movement, just before your body touches the floor.

Frequently asked

What muscles does the lying floor negative dragon flag work?

The lying floor negative dragon flag primarily targets the abs, hamstrings, lats, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying floor negative dragon flag?

The lying floor negative dragon flag requires no equipment — just your body weight.

Is the lying floor negative dragon flag good for beginners?

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

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