Leg Raise Dragon Flag
Expert Advice
Control your descent to keep tension on your abs and prevent using momentum.
How-to-do Steps
- Lie on your back on a flat bench or the floor, with your hands grasping the bench or floor beside or above your head for support.
- Lift your legs and hips up towards the ceiling, keeping your legs straight.
- Lower your body in a straight line, keeping your back and legs rigid, until you are hovering just above the bench or floor.
- Raise your body back up to the starting position using your core strength.
- Repeat for the desired number of repetitions.
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Muscles Worked
Leg Raise Dragon Flag primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Leg Raise Dragon Flag work?
Leg Raise Dragon Flag primarily targets the Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Leg Raise Dragon Flag?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Leg Raise Dragon Flag suitable for beginners?
Leg Raise Dragon Flag is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
