Step by step instructions, muscle activation and variants for the Lying Floor Single Leg Negative Dragon Flag.
The single leg negative dragon flag is an advanced floor core exercise where you lie on your back, grip a fixed anchor above your head, and slowly lower a rigid body position — with one leg extended straight and the other bent — from vertical toward the floor. The eccentric-only loading places intense demand on the entire anterior core.
Common mistakes content is coming soon.
The Lying Floor Single Leg 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.