Dragon Flag for BJJ
The dragon flag is an advanced core exercise where you lower your entire body from a vertical position while keeping it rigid. Only the upper back and shoulders contact the bench. This builds extraordinary core strength and body control, earning its reputation as one of the hardest bodyweight core exercises.
✓ Step-by-Step Instructions
- 1 Lie on a bench and grip the edges behind your head.
- 2 Contract your core and raise your entire body to vertical.
- 3 Your weight should be on your upper back and shoulders only.
- 4 Slowly lower your body as a rigid unit.
- 5 Keep your body straight from shoulders to toes.
- 6 Lower as far as possible without touching the bench.
- 7 Raise back to vertical using core strength.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the extreme core rigidity needed to maintain body tension during inversions and guard recovery. The body control built by dragon flags is directly applicable to advanced grappling movements.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Bending at the hips during the lowering phase
- ⚠ Not maintaining total body tension
- ⚠ Lowering too fast without control
- ⚠ Starting with full reps instead of negatives
🔄 Variations
- → Negative dragon flag
- → Tuck dragon flag
- → Single-leg dragon flag
- → Floor dragon flag
Track Your Dragon Flag Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Dragon Flag help my BJJ game? ▼
Develops the extreme core rigidity needed to maintain body tension during inversions and guard recovery. The body control built by dragon flags is directly applicable to advanced grappling movements.
What equipment do I need for the Dragon Flag? ▼
You will need: bench. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Dragon Flag? ▼
The Dragon Flag is rated 5 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.