Bodyweight

Dragonflag

Dragonflag is an advanced bodyweight exercise for the full core, challenging abs and lower back to build strength and stability. Renowned for effectively sculpting a sturdy, defined midsection.
View all exercises
Dragonflag instructions
Step-by-step instructions
1
Start by lying flat on your back on the floor or a bench and grasp something above your head.
2
Next, quickly raise both legs up at the same time while keeping them together until they're pointing towards the ceiling.
3
At the same time, lift your hips and lower back off the ground by using your shoulder blades to hold up your weight.
4
Try to keep your body as straight as possible while you're in this position.
5
Slowly lower your legs and hips back down to the starting position. This completes one repetition.
Start by lying flat on your back on the floor or a bench and grasp something above your head.
Next, quickly raise both legs up at the same time while keeping them together until they're pointing towards the ceiling.
At the same time, lift your hips and lower back off the ground by using your shoulder blades to hold up your weight.
Try to keep your body as straight as possible while you're in this position.
Slowly lower your legs and hips back down to the starting position. This completes one repetition.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Hip Adduction Machine with trainwell
Hip Adduction Machine
Strengthen your inner thighs and hips with the Hip Adduction Machine. Push against resistance to boost lower body stability and muscle tone. Ideal for athletes seeking to enhance agility and side movements.
Try it out
Bodyweight
Star Plank Hold with trainwell
Star Plank Hold
The Star Plank Hold is a core workout that targets all areas, improving balance and stability while strengthening abs. It's an effective way to enhance abdominal strength, endurance, and burn calories.
Try it out
Strength
Half Kneeling Med Ball Overhead Press with trainwell
Half Kneeling Med Ball Overhead Press
The Half Kneeling Med Ball Overhead Press targets your core and shoulders. This stability exercise enhances body balance, shoulder flexibility, and overall strength, offering an intense upper body and core workout.
Try it out
Start your fitness journey today
Enjoying exercises like Dragonflag, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer