Exercises such as leg raises, crunches, and planks are effective in enhancing core strength. For those who practice these regularly and seek a greater challenge, the dragon flag exercise is an excellent option. This exercise is reputed to have been part of the physical regimen of martial arts master and actor Bruce Lee. While it is recognized as a full-body workout, it primarily targets the core muscles. Although it is a rigorous and beneficial exercise that can enhance core strength and flexibility, beginners are advised to start with simpler core exercises, such as crunches, before attempting this advanced movement.

What is the dragon flag exercise?

The dragon flag is a bodyweight exercise that primarily aims to strengthen the core muscles. In this exercise, one lies on their back, gripping a stable surface for support. From this position, the individual lifts their entire body off the ground, maintaining a straight line from the shoulders to the toes, resembling a flag on a pole.

Dragon flag engages the core. Image courtesy: Adobe Stock

The difficulty lies in maintaining control while lowering and raising the body, all the while activating the core, glutes, and shoulders, states physiotherapist and fitness expert Dr. Aijaz Ashai. This exercise demands a significant degree of core stability and strength, categorizing it as an advanced movement aimed at enhancing abdominal and overall body control.

Muscles engaged while performing the dragon flag exercise

Core muscles: The core functions as an anatomical box comprising various muscle groups utilized in this exercise. Research published in 2020 in the International Journal of Environmental Research and Public Health identifies the core muscles as follows:

• Rectus abdominis (the abdominals)
• The internal and external obliques
• The erector spinae
• Lumbar multifidus
• Quadratus lumborum

Hip flexors: These muscles are responsible for lifting and lowering the legs.

Glutes and hamstrings: These muscles contribute to stabilizing the lower body throughout the movement.

Shoulders and upper body: The arms, chest, and shoulders are engaged as you grip the bench for stability and control.

6 benefits of dragon flag exercise

1 Strengthens your core

One of the primary benefits of the dragon flag exercise is its capacity to bolster core strength. According to experts, this exercise effectively engages the abdominal muscles, obliques, and lower back throughout its movements, resulting in a well-rounded and robust core.

2. Better stability and balance

The dragon flag exercise serves as an exceptional method for enhancing overall body stability. By maintaining a straight body position and gradually lowering yourself, your body must stabilize itself, which requires both balance and strength. This enhanced stability translates well into various physical activities and reduces the risk of injury during everyday movements. As indicated by a 2021 study in the Baltic Journal of Health and Physical Activity, this exercise falls under core strength training, which can lead to improved balance.

3. Increases flexibility

Although primarily a strength exercise, the dragon flag can also aid in increasing flexibility, especially in the lower back and hamstrings. Dr. Ashai notes that the controlled lowering and raising motions stretch the spine and leg muscles, contributing to enhanced flexibility and mobility over time.

4. Engages your full body

While the dragon flag is commonly recognized as a core workout, it effectively engages the entire body. During this exercise, the shoulders, chest, arms, glutes, and legs are all activated. This comprehensive muscle engagement fosters overall muscle tone and strength development.

Ace crunches and other core exercises before trying the dragon flag. Image courtesy: Adobe stock

5. Improves mental toughness

The dragon flag exercise is a rigorous workout that demands concentration and mental fortitude. According to an expert, "Maintaining control of your body during the exercise can be challenging, particularly while performing multiple repetitions." With consistent practice over time, this exercise can significantly contribute to the development of mental resilience.

6. May reduce back pain

Low back pain has become increasingly prevalent, especially among individuals who spend extended periods working at computers. A study published in the Journal of Functional Morphology and Kinesiology in 2024 indicated that core strength training is more effective than general exercise in alleviating low back pain.

How to perform the dragon flag exercise?

• Identify a sturdy support that you can grip with both hands, such as a bench or a horizontal bar.
• Position yourself flat on your back on the floor, ensuring your head and neck are in a neutral alignment.
• Lift your legs off the ground and swing them over your torso in a straight line while maintaining engagement of your core.
• Securely grasp the sides of the bench with both hands to establish a firm starting point.
• Gradually elevate your body, ensuring that your legs remain straight and aligned, positioning your torso vertically or directly above your toes.
• Lower your body slowly while maintaining control throughout the movement.
• Aim to complete approximately 3 sets of 10 to 15 repetitions.

Who should avoid doing the dragon flag exercise?

• Individuals with spinal issues are advised to refrain from performing the dragon flag exercise, as it poses a risk of injury.
• The dragon flag is a highly advanced exercise that requires significant core strength. It is not recommended for beginners to attempt this exercise without first developing their strength through alternative workouts.

Additionally, pregnant women should steer clear of this exercise due to the substantial pressure it exerts on the abdominal area. While the dragon flag can enhance core strength and flexibility, it is essential to recognize that it is an advanced movement necessitating considerable strength and control. Therefore, it is crucial to evaluate your fitness level beforehand to avoid potential injuries.

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