Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Dragon flag

Advanced

Dragon flag is a compound bodyweight exercise for the abs, also working the obliques, lats, and glutes.

What it works

Primary muscle

Abs

Also works

ObliquesLatsGlutes

Equipment
Bodyweight
Movement
Core
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie on your back on a flat bench and grip the bench or a sturdy post behind your head with both hands.
  2. 2Roll your hips and legs up until your body is nearly vertical, resting on your upper back and shoulders, not your neck.
  3. 3Squeeze your glutes and brace your whole body so it stays in one straight line from shoulders to toes.
  4. 4Lower your body slowly as a single unit, without bending at the hips or letting your lower back arch.
  5. 5Stop just above the bench, then pull back up to the top keeping the same straight line.

What to do instead

  • Hanging straight leg raiseBodyweight
  • Suspended abdominal falloutBodyweight

Easier variations

  • Lying leg raise flat benchBodyweight
  • Hollow holdBodyweight
Logged today · 1 min restDragon flag

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Core exercises

  • 3/4 sit-upBodyweight
  • 45° side bendBodyweight
  • Ab coasterMachine
  • Bicycle crunchBodyweight
  • Alternate heel touchersBodyweight
  • Arm slingers hanging bent knee legsBodyweight