Dragon Flag Hold

What it is

This advanced isometric exercise involves holding your entire body straight and rigid, almost parallel to the floor. You will support yourself by gripping a stable anchor with your hands, engaging your core and hip flexors intensely. This movement primarily targets your rectus abdominis, obliques, and serratus anterior, building exceptional anterior core strength. You will also feel significant engagement in your latissimus dorsi.

Technique tips

• Maintain a straight, rigid line from your shoulders to your heels.
• Actively brace your core, pulling your navel towards your spine.
• Keep your hips extended; avoid any piking or bending at the waist.
• Strongly grip your support, pressing your upper back into it.
• Control your breathing; focus on short, shallow breaths.
• If lowering, move slowly and with complete control.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.