Lying Floor Negative Half Dragon Flag - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Floor Negative Half Dragon Flag

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

HardAbsCore

About this exercise

A modified version of the negative dragon flag in which the knees are bent throughout the movement, reducing the lever arm and making the eccentric loading more manageable. It serves as a key progression toward the full negative dragon flag.

How to Perform

  • Lie on your back on the floor and grip a fixed object firmly behind your head
  • Bend your knees to roughly 90 degrees and keep them together throughout the set
  • Press your upper back into the floor and brace your core
  • Lift your hips and lower back off the floor until your thighs are vertical and your body is supported on your upper back
  • Slowly lower your bent-knee body toward the floor in a controlled eccentric motion
  • Resist gravity throughout the descent, keeping the movement smooth and deliberate
  • Stop just before your hips touch the floor to maintain tension
  • Return to the raised start position and repeat

Muscle Activation

Primary
AbsCore
Secondary
Lower back

Common Mistakes

Common mistakes content is coming soon.

About the Lying Floor Negative Half Dragon Flag

The Lying Floor Negative Half 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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