Dragon Flag
Full anterior chain, advanced core strength
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Dragon Flag?
The minimum effective dose for Dragon Flag is 30s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Dragon Flag target?
It targets full anterior chain, advanced core strength. Done daily at its 30s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Dragon Flag worth doing if I only have a minute?
Yes. 30s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Dragon Flag easier or harder?
To scale it down: Tucked position. Shorter lever. To make it harder: Full extension. Straight body.
BaselineBody 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.
Free to try
