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Negative Dragon Flag

Step by step instructions, muscle activation and variants for the Negative Dragon Flag.

HardAbsCore

About this exercise

The negative dragon flag focuses on the eccentric (lowering) phase of the dragon flag, making it an effective way to build the extraordinary core and full-body tension required for the full movement. You lower your body slowly from the top position, keeping the body rigid like a plank.

How to Perform

  • Lie on a flat bench and grip the bench firmly behind your head with both hands
  • Press your upper back into the bench and brace your entire body tightly
  • Begin in the top position with your body vertical, legs raised above your hips
  • Keeping your body completely straight and rigid from shoulders to feet, slowly lower your legs toward the bench
  • Control the descent as slowly as possible — aim for 3–5 seconds
  • Stop just before your feet touch the bench, or lower fully if needed
  • To reset, use your arms and a small kip to return to the vertical starting position and repeat

Muscle Activation

Primary
AbsCore
Secondary
QuadricepsObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Negative Dragon Flag

The Negative Dragon Flag is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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