Fysiqal

Carry & Anti-Movement Core · Advanced

Dragon Flag

Isolation carry & anti-movement core exercise using bodyweight, bench.
Difficulty
Advanced
Equipment
Bodyweight, Bench
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Dragon Flag and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Dragon Flag

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine extensionprimary action · resisted

    Rectus abdominis (prime mover, high emphasis); Transverse abdominis (stabilizer, high emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis)

  • Hip extensionsecondary action · resisted

    Iliopsoas (stabilizer, high emphasis); Rectus femoris (stabilizer, moderate emphasis)

  • Shoulder extensionsecondary action

    Latissimus dorsi (synergist, moderate emphasis); Teres major (synergist, low emphasis)

Related exercises

All carry & anti-movement core exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.