Dragon Flag

What it is

This advanced calisthenics exercise involves bracing your upper body against a stable anchor point and lifting your entire lower body, from hips to feet, into a rigid, straight line. You then control the lowering and raising of your body, maintaining this straight posture throughout the movement. It powerfully engages your rectus abdominis, obliques, and hip flexors, demanding significant core strength and stability.

Technique tips

• Keep your body in a straight line from your shoulders to your heels.
• Initiate the movement by lifting your hips, not just your legs.
• Control the eccentric phase, lowering your body slowly and deliberately.
• Brace your core tightly throughout the entire exercise.
• Avoid arching your lower back or letting your hips sag.
• Focus on controlled breathing, exhaling as you lift.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.