Tip Dragon Flag Progressions Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip Dragon Flag Progressions Much more than a cool-looking core exercise the dragon flag will even strengthen your glutes and lower back Follow these progressions by Al Kavadlo February 18, 2018April 5, 2021 Tags Abs, Exercise Coaching, Tips Like many great exercises, performing a proper dragon flag takes practice. You might even need to do some remedial work before you're ready for it. Begin by working on straight leg raises while lying on your back. Go slowly and don't swing your legs or allow your lower back to arch. When you reach the point where you can do multiple reps without losing form, you're ready to work on the dragon flag. Start by practicing the negative (lowering) phase of the dragon flag first. Kick up into the vertical position, and then try to lower your body down as slowly as possible. Once you get confident with negatives, try doing a static hold at the bottom with your body hovering an inch or two over the bench. When you can hold this position for 2-3 seconds, you're ready to start working on full dragon flags. The progression should look something like this: Week 1: Lying leg raises 3-5 sets x 10-15 reps Week 2: Lying leg raises 3-5 sets x 15-25 reps Week 3: Dragon flag negatives 3-5 sets x 3-5 reps Week 4: Dragon flag negatives with static hold at the bottom 3-5 sets x 3-5 reps Week 5: Full dragon flags 3-5 sets x 3-5 reps Week 6: Full dragon flags 3-5 sets x 10 reps While some will be ready to jump in at week 5 or 6, others will need to stick with each phase for longer than two weeks. Progress doesn't occur at the same rate for everyone, but if you're patient and persistent, your day will come. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The HIIT Revolution for Fat Burning Success If you bust your butt using these methods, you'll burn fat even while you're sitting on that same butt hours later. Fat Loss Training, Metcon, Training Troy M Anderson October 9 Training Tip Train the Same Muscle Two Days in a Row For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works. Tips, Training Christian Thibaudeau March 21 Workouts 17 Pounds in 14 Workouts Seventeen pounds of pure muscle gained in four weeks. Oh, and the workouts were under 13 minutes. Here's how. Training, Workouts Ellington Darden, PhD January 20 Training Tip One-Arm Dumbbell Snatch From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent. Abs, Exercise Coaching, Tips, Weightlifting Eric Bach June 6