Lying Floor Negative Dragon Flag
Perform the Lying Floor Negative Dragon Flag to build core strength and control. Start by lying flat on your back with your arms extended above your head.
- Engage your core and lift your legs towards the ceiling.
- Slowly lower your legs towards the floor while maintaining control.
- Stop just above the ground and hold for a moment before returning to the starting position.
How to perform the Lying Floor Negative Dragon Flag
- Set up. Set up in a stable, balanced starting position appropriate for the Lying Floor Negative Dragon Flag using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Lying Floor Negative Dragon Flag
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