Lying Floor Single Leg Negative Dragon Flag

Cómo hacer el Lying Floor Single Leg Negative Dragon Flag

1. 1Lie flat on your back on the floor and grip a sturdy anchor point overhead — such as a bench leg, heavy furniture, or a pole — with both hands.
2. 2Press your upper back and shoulders into the floor to create a stable base, keeping your head neutral.
3. 3Raise both legs and hips off the floor so your body forms a straight line from shoulders to feet, supported only by your upper back and your grip on the anchor.
4. 4Extend one leg fully and hold it in line with your torso; this is your working leg for the set.
5. 5Bend the non-working leg and keep it tucked or slightly out of the way to reduce load.
6. 6Brace your core hard, then slowly lower the working leg and hip toward the floor in a controlled, deliberate arc — aiming for a 3–5 second descent.
7. 7Stop just before your leg or hip touches the floor, maintaining full-body tension throughout.
8. 8Return to the starting position by driving through your core, or lower fully and reset if performing individual reps.
9. 9Complete all reps on one side before switching legs.

Consejos de técnica

• Squeeze your glutes and brace your abs together throughout the descent — treat the whole body as one rigid plank rather than letting the hips sag.
• Grip the anchor point firmly and press your shoulders actively into the floor; a solid upper-body anchor transfers directly into better core control.
• Go as slow as you can on the way down — the slower the eccentric, the greater the core stimulus.
• Keep your chin tucked and avoid craning your neck; your gaze should stay toward the ceiling.
• If you cannot maintain a straight line in the working leg, reduce the range of motion rather than compromising form.

Errores comunes

• Letting the hips pike or sag: losing a straight body line reduces core tension and shifts stress onto the lower back, increasing injury risk.
• Dropping too fast: rushing through the eccentric phase eliminates the time-under-tension benefit that makes this exercise effective.
• Relying on momentum to return to the top: using a swing instead of core strength bypasses the muscles you are trying to train.
• Arching the lower back excessively: hyperextension compresses the lumbar spine; keep the pelvis neutral and core braced throughout.
• Gripping an unstable anchor: if the anchor shifts during the movement it disrupts control and can cause a sudden fall — always verify the anchor is solid before starting.

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