> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Advanced tuck dragon flag

> Intermediate · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e01f.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe01f%2Fe01f-264.mp4?alt=media&token=a3dddd5a-9999-4446-8a6f-414524bd2a9b" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 42 s |

## Technique

1. Lie on the ground, facing up, with a sturdy object near your head, which you grip with both hands.
2. Bend your knees and your hips at about 90 degrees, keeping the torso straight.
3. Engage your Abs, pull on your hands and hinge at the shoulders to lift your whole body straight up, until your hips are above your shoulders (or nearly).
4. Then lower it down with control and repeat.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
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      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
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      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Obliques</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Rectus abdominis
  * External oblique
  * Internal oblique
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/stall-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q014.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=6fd567d666bf5dc105481faf01e0ff6e" alt="Stall bars" noZoom className="m-0 w-full h-full object-contain" width="166" height="303" data-path="images/equipment/q014.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Stall bars</span></a><a href="/collections/equipment/dragon-flag-device" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00n.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=0d67fb87c7ed0319aa8ec52eaa0f885b" alt="Dragon flag device" noZoom className="m-0 w-full h-full object-contain" width="314" height="152" data-path="images/equipment/q00n.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dragon flag device</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/dragon-flag" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Dragon flag</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="One leg dragon flag" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e044.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=d64374b4af4f0b349054635d494213d7" href="/exercises/one-leg-dragon-flag-e044" width="320" height="320" data-path="images/exercises/e044.jpg">Advanced</Card>
  <Card title="Straddle dragon flag" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bd.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=27e816aa540a36324181d7f91aa3e3fb" href="/exercises/straddle-dragon-flag-e0bd" width="320" height="320" data-path="images/exercises/e0bd.jpg">Advanced</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Tuck dragon flag" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0ch.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=6f841dd02fd764a5c854299baa232a83" href="/exercises/tuck-dragon-flag-e0ch" width="320" height="320" data-path="images/exercises/e0ch.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Dragon flag" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e038.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=521e8e34d540a8325daa7a504e5662f8" href="/exercises/dragon-flag-e038" width="320" height="320" data-path="images/exercises/e038.jpg">Elite</Card>
    <Card title="Back bird" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mj.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=609c53da65941291f8f42b2381c438e2" href="/exercises/back-bird-e0mj" width="320" height="320" data-path="images/exercises/e0mj.jpg">Intermediate</Card>
    <Card title="Reverse back bird" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mm.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=3200f5d373d44f9ab4fbae3b0453e8d8" href="/exercises/reverse-back-bird-e0mm" width="320" height="320" data-path="images/exercises/e0mm.jpg">Intermediate</Card>
    <Card title="Hollow body rock" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0q0.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=c44e18cfa96481526ff3c2261e083718" href="/exercises/hollow-body-rock-e0q0" width="320" height="320" data-path="images/exercises/e0q0.jpg">Novice</Card>
    <Card title="Hollow body crunch" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ir.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=51d44ad3b7acf8263ab3fcf9c5282bcd" href="/exercises/hollow-body-crunch-e0ir" width="320" height="320" data-path="images/exercises/e0ir.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/advanced-tuck-dragon-flag-e01f). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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