Dragon Flag (Negative)

Maximal anti-extension with a straight body. Start with the lowering and with bent knees.

• Isolation
• Bodyweight
• Advanced

How to do it

• Hold on behind your head and rest only the shoulders
• Straight body from shoulders to feet
• Lower slowly without arching the lower back

Sets, reps and tempo

Ranges: 3–6 reps · 3–5 s lowering

Tempo: Lower in 3–5 s, controlled from start to finish; go back up the easy way

Common mistakes

• Bending at the hips and calling it a dragon flag
• Arching the lower back at the end of the lowering

Muscles worked

Primary

• Core / abs

Secondary

• Lats

Alternatives

• Ab Wheel Rollout
• Hollow Hold
• V-Up