Negative Dragon Flag
Expert Advice
Control the descent as slowly as possible to maximize tension on the core and maintain a straight body line from shoulders to toes.
How-to-do Steps
- Lie on your back and grab a sturdy object behind your head with both hands.
- Lift your body up to form a straight line from shoulders to toes, supporting your weight on your upper back.
- Lower your body in a straight line towards the floor, resisting gravity.
- Stop just before your body touches the floor.
- Return to the starting position with assistance if necessary.
- Repeat for the desired number of repetitions.
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Muscles Worked
Negative Dragon Flag primarily targets the Quads, Abs, Lats, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads33%
Abs33%
Lats24%
Secondary
Shoulders10%
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 Negative Dragon Flag work?
Negative Dragon Flag primarily targets the Quads, Abs, Lats. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Negative 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 Negative Dragon Flag suitable for beginners?
Negative 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.
