Leg Raise Dragon Flag

Description

How to do Leg Raise Dragon Flag

1. 01
   Setup

   Lie supine on a sturdy bench or mat, gripping a stable overhead support (e.g., the bench's edge or a rack) with an overhand grip, hands about shoulder-width apart.

2. 02
   Setup

   Engage your core and lift your legs and torso off the bench, bringing your entire body into a straight, rigid line from your shoulders to your heels, supported only by your upper back and shoulders.

3. 03

   Slowly and with extreme control, lower your entire body as a single, rigid unit towards the bench, stopping just before your lower back or glutes touch the surface while maintaining a straight line.

4. 04

   Without allowing your lower back to arch or sag, reverse the motion by powerfully engaging your core and hip flexors to raise your body back to the starting straight-line position.

Tips

• Focus on maintaining a completely straight line from your shoulders to your heels; imagine your body as a rigid plank of wood throughout the entire movement.
• Control is paramount. If you cannot lower or raise your body slowly and with perfect form, reduce the range of motion or utilize an easier progression until strength improves.
• Actively press your shoulders and upper back into the support and keep your lats engaged to help stabilize your upper body and maintain a strong anchor point.
• Engage your glutes and quads to keep your legs fully extended and rigid, which contributes to the overall stability and 'plank-like' body position.

Common mistakes

• Sagging Hips or Arching Lower Back: This indicates a loss of core tension; actively brace your abdominals and glutes to keep your body in a straight, rigid line from shoulders to heels.
• Using Momentum to Lift: Jerking or swinging the legs to initiate the upward movement reduces core engagement; focus on a slow, controlled lift driven solely by your abdominal muscles.
• Bending Knees or Hips: This reduces the lever arm and makes the exercise significantly easier; keep your legs fully extended and hips locked to maximize the challenge and core activation.