Step by step instructions, muscle activation and variants for the Lying Floor Negative Dragon Flag.
An elite-level core exercise performed on the floor in which you start with your body fully raised and slowly lower it under control, performing only the eccentric (negative) phase of the dragon flag. This controlled lowering builds the extraordinary trunk strength required for the full movement.
Common mistakes content is coming soon.
The Lying Floor 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.