Technique
- Lie on the ground, facing up, with a sturdy object near your head, which you grip with both hands.
- Tuck one leg close to your chest, while keeping the other one fully extended and in line with your torso.
- 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).
- Then lower yourself back down with control and repeat.
- The primary muscles work equally regardless of which leg you extend, so it is not necessary to count the exercise as unilateral: it is enough to alternate the legs with each set or repetition.
Form tips
- Keep your straight leg aligned with your torso: do not bend at the hips (that would decrease the stimulus).
Muscles
Strength
Primary
- Abs
- Obliques
Secondary
- Pelvis
Individual muscles
Individual muscles
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Progressions
Dragon flag
Elite
Regressions
Advanced tuck dragon flag
Intermediate
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