FitCiDragon Flag is a compound exercise targeting the core: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: back, glutes. Equipment: bodyweight. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back on a flat bench and grip the edge of the bench behind your head firmly with both hands.
- Raise your legs and torso to near-vertical so your weight rests on your upper back.
- Lock your body into a perfectly straight line from your shoulders to your toes.
- Lower your body over 3-5 seconds until only your shoulders remain in contact with the bench.
- Raise your body back up with your abs without touching the bench.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.