31/08/2026
Dragon flags are a solid core exercise and when I was first getting into reading about s+c for combat sports this was one of the main exercises that was widely recommended as a "true core strength" exercise and in my opinion it has stood the test of time.
What do I mean by true core strength exercise -
To keep it brief - when we train for strength in the gym we usually mean using high intensity for low reps. That's how we train the rest of our body for strength (think 3 sets of 5 squats or bench) but core training often ends up being high rep circuits which at best builds some endurance, but not true strength
Even when you get good at doing a full dragon flag, good luck doing more than 5 good reps 😉
Plus this sh*t looks much cooler than doing sit ups and planks
Swipe to see my favourite progression steps towards a full dragon flag
The first progression is a dragon flag reverse crunch. Find something solid to anchor yourself against. I've used many different set ups - lying on a weights bench holding into the edge, lying on the floor anchored on a couple dumbbells - but this one is my favourite, on the floor with arms overhead on a rack.
From there lift your legs till your hips are at 90 degrees and perform a reverse crunch. I like to imagine I'm trying to touch the ceiling with the soles of my feet. Lower under control.
Aim for 10-15 reps before trying the next progression
Dragon flag top hold
Get to the top of the dragon flag and hold the position for time. The further you come from vertical the harder it is.
You can experiment using bent legs as well.
Aim to get at least 30s with straight legs before moving on
Bent knee eccentric flags
Use the reverse curl to get to the top position then bend your knees and come down as slow as you can
Aim to get 10-15 reps with good control before moving on
Bent knee dragon flag
This is the full dragon flag movement just with a shorter lever (easier)
Work up to 10 reps with both knees bent, then go for one leg bent, one straight - again for 10 reps before attempting the full flag!
Full dragon flag.
If this jump is too much
