Technique
- Lie on the ground, facing up, with a sturdy object near your head, which you grip with both hands.
- Open your legs wide (the wider, the easier). Keep them on the same plane as your torso for the whole duration of the exercise (do not bend at the hips).
- 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.
Form tips
- Keep your Abs engaged at all times and a slightly Hollow body.
- Keep your legs fully straight.
Muscles
Strength
Primary
- Abs
- Obliques
Secondary
- Pelvis
Individual muscles
Individual muscles
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Calisthenics skills
Joint movements
Trunkflexion
trains stretches
Progressions
Dragon flag
Elite
Regressions
Advanced tuck dragon flag
Intermediate
View Similar Exercises
View Similar Exercises
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Tuck dragon flag
Novice
Reverse back bird
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Back bird
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Hollow body crunch
Novice
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