Negative Dragon Flag
The negative dragon flag effectively develops eccentric abdominal control and full-body rigidity.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back on a bench or the floor and hold onto a sturdy anchor point behind your head. Brace your core.
- 02
Raise your body into the top position of the dragon flag so your legs and hips form a straight line while your shoulders press into the surface.
- 03
Keep your core braced and slowly lower your body as one rigid plank without letting your hips bend or your lower back arch.
- 04
Stop before your lower back starts to lift off the surface uncontrollably, and if needed, return to the top position with assistance for the next negative repetition.
How to get started at the gym
§ 03 · SisuLiftNegative Dragon Flag is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsSqueeze your glutes and keep your pelvis slightly tucked to prevent your lower back from arching. Slow the descent to 3–6 seconds and end the set as soon as you can no longer maintain a straight line.
The negative dragon flag effectively develops eccentric abdominal control and full-body rigidity.
More exercises: Abs
§ 05 · Same muscles
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