Core · Bodyweight
Leg Raise Dragon Flag
How to do the leg raise dragon flag, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on a bench and grip behind your head for support. Raise your legs and hips until your body is nearly vertical, then slowly lower your legs and hips as one rigid unit toward the bench, stopping just before your lower back touches, and raise back up under control.
- 1Grip behind your head and lift your body into a straight line supported
- 2by your shoulders, feeling intense tension in your core
- 3Slowly lower your body as one unit while keeping your legs and torso rigid
- 4Pause before your lower back loses contact with the bench and lift back up with control
Common mistakes
- Don't allow your hips to sag or your body to bend at the waist
- Avoid using momentum to swing yourself up; focus on pure core strength
- Don't hold your breath; breathe steadily even under high tension
Muscles worked
The leg raise dragon flag mainly works the upper abs, lower abs, and obliques.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- LatsMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the leg raise dragon flag for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.