Dragon Flag Leg Raise

Lie on your back on a flat bench and firmly grip the end of the bench behind your head with both hands. Keep your legs together and straight, hover them slightly above the bench, and brace your core to press your lower back into the bench.

Keeping your knees straight, raise your legs until they are vertical, then curl your hips slightly off the bench at the top. Do not swing your legs; move slowly as if your core is curling your pelvis upward.

Set your hips back on the bench first, then slowly lower your legs and stop at the starting height. Keep your legs hovering above the bench and control the descent all the way.

Focus on your entire lower core working hard to keep your lower back down as you lower your legs. If you feel your lower back first, shorten the lowering range and bend your knees slightly.

Dropping your legs quickly or arching your lower back off the bench puts heavy strain on your lower back. This is an advanced move, so build up with leg raises first and shorten the range the moment your back lifts.

Exhale as you raise your legs and inhale slowly as you lower them. Keep your core tight even while inhaling to protect your lower back.

Gripping the bench firmly to anchor your upper body lets you control your legs more steadily. Rather than chasing reps, aim to stretch the lowering phase to 3 seconds or more.