Single-Leg Dragon Flag: How to Do It and When to Progress
- Advanced
How to do it
Lie on a bench or the floor and grip something solid behind your head. Lift your hips with one leg straight and the other tucked, then lower slowly until your body is just above the bench. Do all reps, then switch legs.
Target range
Aim for 3 to 6 reps per side in each set.
Ready for the next step
When you reach 6 reps in every set, you are ready for the next level: Negative Dragon Flag.
Where it fits
Step 2 in the Dragon Flag progression, which runs from easier to harder.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.