Exercise guide
Lying Floor Negative Half Dragon Flag
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This advanced core exercise focuses on the eccentric (lowering) phase to build extreme tension in the rectus abdominis and lats, serving as a powerful progression for the full dragon flag.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your back on the floor with your head positioned close to a wall or a sturdy, immovable object.
- Reach overhead and firmly grip the base of the wall or object to anchor your upper body.
- Lift your hips and legs off the floor, tucking your knees toward your chest until your weight is supported by your upper back and shoulders.
How to do it
- From the top position, extend your hips so your thighs are in line with your torso, keeping your knees bent at a 90-degree angle.
- Inhale to brace your core, then slowly lower your torso and thighs toward the floor as a single rigid unit.
- Exhale as you resist gravity, maintaining a controlled 3-5 second tempo until your lower back is just above the floor.
- Drop your feet to the floor to reset, then tuck your knees to return to the starting vertical position.
Form checklist
- Keep your lower back flat; do not allow the spine to arch as you lower.
- Ensure the movement happens at the shoulders, not by hinging at the hips.
- Maintain a 'hollow body' position with your ribs tucked toward your pelvis.
- Keep your elbows tucked in and lats engaged by 'pulling' on the anchor point.
Pro tips
- Actively try to 'pull' the wall toward your feet to maximize lat engagement and stabilize the upper body.
- Focus on the mind-muscle connection by imagining your body is a straight, rigid lever pivoting only at the shoulder blades.
Make it harder
- Extend one leg fully straight while keeping the other bent to increase the lever length and resistance.
- Increase the eccentric phase to 8-10 seconds to maximize time under tension.
Frequently asked
- What muscles does the lying floor negative half dragon flag work?
- The lying floor negative half dragon flag primarily targets the abs, lats, and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.
- What equipment do you need for the lying floor negative half dragon flag?
- The lying floor negative half dragon flag requires no equipment — just your body weight.
- Is the lying floor negative half dragon flag good for beginners?
- The lying floor negative half dragon flag is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.