Leg Raise Dragon Flag Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques, Iliopsoas, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 5
- Alternate Names
- Dragon Flag, Dragon Flag Raise
Visualised Target Muscle Groups
Front
Back
How to: Leg Raise Dragon Flag
- Begin by lying on a bench or flat surface, holding onto the edges for support.
- Lift your legs up towards the ceiling while engaging your core.
- Lower your legs back down in a controlled manner while maintaining tension in your abs.
- Repeat the movement for the desired number of repetitions.
Common Mistakes
- Arching the back excessively instead of maintaining a neutral spine.
- Not fully controlling the descent phase of the exercise.
- Keeping legs too far apart, which reduces core engagement.
Modifications
- Perform the leg raise with bent knees to reduce the intensity.
- Use a stability ball or bench for additional support.
Tips
- Engage your core throughout the movement to maintain control.
- Start with a progression of easier exercises if you find this challenging.
- Ensure your shoulders are stabilized and not pulling excessively during the lift.
Leg Raise Dragon Flag Alternatives
Tags
core
abs
strength
waist
advanced
body weight