Lying Floor Negative Dragon Flag

Cómo hacer el Lying Floor Negative Dragon Flag

1. 1Lie on your back on the floor and grip a fixed anchor directly behind your head — a heavy rack base, the legs of a sturdy sofa, or a partner's ankles — with both hands shoulder-width apart.
2. 2Press your shoulders into the floor and keep your arms straight throughout the set; they act only as an anchor, not a pull.
3. 3Drive your legs up and brace your entire body — core tight, glutes squeezed, legs together and toes pointed — so your body forms a single rigid plank from shoulders to feet.
4. 4This raised position, with your hips and legs vertical or just past vertical, is your starting point for every rep.
5. 5Begin the descent by resisting gravity: slowly lower your legs and hips toward the floor while keeping your body completely straight, avoiding any bend at the hips.
6. 6Control the speed of descent with your core and hip flexors; aim for 3–5 seconds to reach the floor.
7. 7Keep your lower back from sagging — if your hips drop faster than your legs, your midsection has broken and the rep has ended.
8. 8Allow your body to make contact with the floor, then reset: bring your legs back to the raised starting position using whatever assistance you need (partner, momentum, or a straight-leg crunch), and repeat for the target number of reps.
9. 9After your final rep, lower yourself fully and release the anchor.

Consejos de técnica

• Think of your body as a rigid board, not a hinge — any bend at the hips transfers load away from the core and defeats the purpose of the movement.
• Grip the anchor tightly and push your shoulders actively into the floor; this creates the counter-tension that lets you control the descent.
• Exhale steadily on the way down to help maintain intra-abdominal pressure and core rigidity.
• Start with a 3-second descent and progress to 5 seconds or more as your core gets stronger before attempting the full dragon flag.
• Perform on a padded surface or yoga mat to protect your upper back during setup and landing.

Errores comunes

• Allowing the hips to pike or sag during the descent, which breaks the straight-body position and shifts load away from the core, making the exercise far less effective.
• Descending too quickly by using gravity rather than muscle control, which removes the eccentric challenge that makes this variation valuable.
• Pulling with the arms to assist the movement — the arms must stay locked straight as anchors only; pulling shortens the effective range of the core.
• Holding your breath throughout the rep, which spikes blood pressure and reduces core stability compared to a controlled exhale on the way down.
• Starting with the body below vertical rather than fully raised, which shortens the range of motion and reduces the anti-extension stimulus.

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