Negative Dragon Flag

Lie on a flat bench and firmly grip the end of the bench behind your head with both hands. Pull your knees toward your chest to lift your hips, then extend your legs toward the ceiling so your body is stacked over your shoulders.

Lock your body in a straight line from shoulders to toes and slowly lower your entire body. Squeeze your core and glutes so your hips do not bend, and focus on lowering over 3 to 5 seconds.

Stop when your legs are just above the bench, then set your body down on the bench. For the next rep, pull your knees in and lift your body back up, saving your effort for the lowering phase.

Focus on your entire core working hard to hold a straight line on the way down. Your core tiring out before your lower back is the right kind of effort.

Letting your hips sag first or arching your lower back puts heavy strain on your lower back. This is an advanced move, so bend your knees or stop and set your body down when you can no longer hold the line.

Inhale once your body is lifted and exhale slowly as you lower. Keep your core tight even while exhaling so your body stays in a straight line.

Starting with bent-knee negatives reduces the strain on your lower back. Once you can lower slowly for longer, try it with your legs fully straight.