Step by step instructions, muscle activation and variants for the Dragon Flag.
The Dragon Flag Leg Raise is an advanced core exercise popularized by Bruce Lee, performed on a flat bench. You anchor your upper body by gripping the bench behind your head, then raise and lower your legs and torso as a single rigid unit, demanding intense full-body tension through the entire abdominal wall.
Common mistakes content is coming soon.
The 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.