Dragon Flag Negative

A progression exercise for the dragon flag that focuses on the lowering phase to build eccentric strength.

Instructions

1. Begin lying on your back on a bench or floor with your arms at your sides or across your chest.
2. Press through your upper back to lift your hips and legs off the ground in a hollow body position.
3. Engage your core fully and maintain a rigid torso and extended legs.
4. Slowly lower your body under control, moving only at the hips while maintaining total body tension.
5. Descend as far as you can control before returning to the starting position.

Tips

• Move slowly during the lowering phase to maximize eccentric strength development.
• Maintain perfect spinal alignment throughout the entire movement.
• Place your hands near your chest or grab a pull-up bar if additional support is needed.
• Perform multiple slow negatives to build the strength required for full dragon flags.