Bent-Knee Dragon Flag
A powerful core-builder that bridges the gap to the full dragon flag. Control your descent and lift your hips to torch your abs while protecting your lower back. High-intensity stability work.
The Bent-Knee Dragon Flag mainly works the core. No equipment needed: it uses just your bodyweight.
Bent-Knee Dragon Flag Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas); Deep Core (transverse abdominis)
How to do the Bent-Knee Dragon Flag
Setup
Lie flat on your back on a standard exercise bench.
Reach back and firmly grasp the bench behind your head with both hands to stabilize your torso.
Execution
Engage your core muscles, pressing your lower back firmly into the bench.
Keeping your knees bent, lift your lower body off the bench by moving your knees toward your chest and then upward toward the ceiling.
Focus on lifting your hips off the bench rather than just pulling your legs, using your core to control the movement.
Slowly and with total control, lower your hips and legs back down toward the bench without letting your back arch.
Stop just before your hips touch the bench, then begin the next repetition.
Bent-Knee Dragon Flag FAQs
What muscles does the Bent-Knee Dragon Flag work?
The Bent-Knee Dragon Flag mainly works the core. The main muscles are the rectus abdominis, iliopsoas and transverse abdominis.
What equipment do you need for the Bent-Knee Dragon Flag?
None. The Bent-Knee Dragon Flag is a bodyweight exercise, so you can do it anywhere.
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