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Skill progressions

Dragon flag progression workout

For people with a solid 30-second hollow body hold and no back, neck or hernia problems. Use a heavy bench or a fixed bar that can't tip, keep your weight on your shoulder blades rather than your neck, and end each lowering the moment your lower back starts to arch. Two or three times a week is plenty. The steps follow coaching practice, and the doses are our starting point.

25 minAdvanced6 movesA bench or boxAbs · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back stays downEasier: Dead bug heel tapsHarder: Forearm plank
  2. Hollow body hold3 × 20 to 30 s
    Intermediate · Abs, Hip flexors · 3D demoBend your knees or bring your arms in if your back liftsEasier: Dead bugHarder: Dragon flag

Build

Rest 60 to 90 s

  1. Reverse crunch2 × 10 to 12
    Intermediate · Abs, Hip flexors · 3D demoSlow, curling your pelvisEasier: Cross-body crunchHarder: Captain's chair knee raise
  2. Lying leg raise on a bench3 × 6 to 10
    Beginner · Abs, Hip flexors · 3D demoAt the top, lift your hips so your legs point at the ceiling; lower slowlyEasier: Seated knee tuck on a benchHarder: Captain's chair knee raise
  3. Glute bridge2 × 10
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze your glutes: they keep your hips straight in the dragon flagEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

The dragon flag (pick your step)

Rest 2 min

  1. Dragon flag3 or 4 sets of 3 to 5 slow lowers
    Expert · Abs, Back, Hip flexors · 3D demoKnees tucked, then one leg straight, then both. Lower over 3 to 5 s, only as far as your body stays straightEasier: Hollow body hold

Tips

  • Breathe out as you lower; don't hold your breath.
  • Skip it with a hernia, after tummy surgery, in pregnancy or the months after giving birth, with osteoporosis, or with a neck or disc problem. With uncontrolled high blood pressure, glaucoma or diabetic eye disease, choose other core work.
  • A new bulge in your tummy or groin when you strain: stop and see a GP.
  • Keep your neck long: your weight stays on your shoulder blades, not your head.
  • End the set at the first arch or sag. A few good lowerings beat a high count.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the dragon flag progression workout take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at advanced level. 6 of its 6 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.