Bodyweight Strength · Bodyweight — Power
Dragon Flag
Full anterior chain, advanced core strength
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The dragon flag is one of the most demanding core exercises. It trains the entire anterior chain to maintain rigidity against gravity, the same skill needed for handstands, levers, and advanced bodyweight movements.
How to do it
Hold the bench. Lower your body as one unit.
Tuck or extend legs. Lower until you lose the rigid line. Control back up or reset. Tuck first. Extend only when tuck is solid.
- Lie on a bench and hold the edge behind your head
- Raise your body as one rigid unit from shoulders to toes. Start with knees tucked if needed
- Lower until you lose the rigid line, then control back up or reset. Start tucked and extend as you get stronger
- When you lose the straight line, rest flat
Variants
Easier
Tucked position. Shorter lever.
Knees tucked tight. Lower and raise just the hips.
Harder
Full extension. Straight body.
Legs extended, body rigid. Lower to horizontal and back.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
