How to perform Bodyweight Dragon Flag with proper form

Starting Position

1. Lie flat on a bench and reach back to grip the edge behind your head with both hands.
2. Pull your shoulder blades down and press your upper back firmly into the bench.
3. Brace your abs and glutes so your body forms one rigid line.

Movement

1. Raising Phase:

   • Drive your legs and hips up until your body is close to vertical, balancing on your upper back.
   • Keep your entire body straight and locked, moving as a single unit.

2. Lowering Phase:

   • Lower your straight body toward the bench slowly and under control.
   • Keep only your upper back in contact with the bench, never your lower back or hips.
   • Stop just before your heels touch, then reverse.

Key Points

• Keep your body perfectly straight from shoulders to feet, no bending at the hips.
• Squeeze your glutes and hold a posterior pelvic tilt to prevent your lower back from arching.
• Do not swing or use momentum, control every inch of the descent.
• If the full version is too hard, tuck your knees to shorten the lever.