How To Get A Dragon Flag

One of the most badass core exercises you can do is the Dragon Flag. If you have ever watched Rocky 4 before, then you know what the exercise looks like. This exercise is also one of the most effective ways to training your abdominals.

In the video below, I will be showing you a step-by-step guide on how to get your first Dragon Flag and take your core strength to whole other level.

But first, I’m going to be going over some key principles you need to know when watching this video:

  • Make sure you perform the “Test Exercise” shown in the video to ensure that your abdominals are strong enough to protect your lower back.
  • If it’s your first time performing the movement, don’t worry about having your legs simultaneously move up with your hips. The goal right now is to keep your hips off the bench while performing the movement.
  • In case you don’t know what “eccentric” means, it’s the negative portion or the “down phase” of the exercise. “Concentric” is the “up phase” of the exercise.

All these bullet points will make sense after you watch the video below. Enjoy the video and get ready to take your ab training to a whole new level.

Hope you enjoyed the video. If you can do me a huge favour and share this with your friends, I would be greatly appreciative for it.

Andrew Raposo

P.S. If you want more bodyweight exercises that train your abs just as much as this, then check out for the most unique and cutting edge exercises on Ab Training.


  1. June says:

    Did you say to do the “Test” for 15 reps or 50 reps?


  2. Brent says:

    Bruce Lee did this years ago, very difficult to do correctly. The steps leading up to it are great, thanks.

  3. Ev says:

    is there a good way to do this without a bench??

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