How to do a Dragon Flag (GET KILLER ABS!)

Fastest way to a ripped core –
Subscribe here for every video –

The dragon flag is one of the more difficult ab exercises if you do it right, however it will pay big dividends along the way to getting your six pack. In this video, I show you some of the best tips for doing the dragon flag correctly and to get the most out of this killer ab exercise.

One of the most important things you need to realize is that this is not simply an abs exercise. If you do this properly, you will have to activate your glutes almost as strong as your abdominals. This is because a relaxed set of glutes is going to cause your hips to flex. This is the exact opposite of what you want to happen during the dragon flag. Your hips should remain as straight as possible. In order to do this you will have to make sure your hips remain extended. The glutes are going to help you do this if you activate them throughout the range of motion.

That said, in order to properly perform the movement you are going to want to start by working on the eccentric portion of the lift. The reason for this is that you are always going to be stronger eccentrically than you are concentrically. If you don’t have the concentric strength to left your legs straight up off the ground it doesn’t mean that you don’t have the eccentric strength to lower them.

Instead of compromising the strength levels that you have waiting for the concentric portion of the lift to catch up, you will take advantage of your lowering strength by performing some shortened cheat reps. These willl help to get your legs to the top of the exercise only to be straightened as much as you can and lowered slowly to the ground.

Your abs will need to be strong in order to handle this, as will your glutes for reasons mentioned earlier. Do eccentric only reps until you build your strength and can start attempting the more dynamic variations of the lift like the dragon thrusts. This exercise variation will help you to start building more strength in your abs.

Ultimately, you will be able to work on lifting your legs off the ground in one piece without breaking at the hip. You can start by lifting just one leg while keeping the other bent and held close to your chest. This will serve to unweight some of the weight of the lower body and make this portion of the exercise easier as you build strength.

The bottom line is, the dragon flag is an ab killer but one that deserves to be in your ab workout program. For unlimited ab workouts that use no equipment at all, be sure to get your ATHLEAN-X Training System which comes with the online edition of the 6 pack promise. You can get this at and start using it with all of your step by step workouts today.

For more youtube videos that show you how to get a six pack fast and the best exercises to do like the dragon flag that will improve your abs, be sure to subscribe to our channel here at

0 0 votes
Article Rating
Notify of
Inline Feedbacks
View all comments

Copyright © 2015 All rights reserved.
Would love your thoughts, please comment.x