Core · Bodyweight
Lying Floor Negative Dragon Flag
How to do the lying floor negative dragon flag, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Lie flat on the floor and grip a solid anchor behind your head with both hands. Raise your whole body until it is vertical, then lower it slowly toward the floor as one rigid line, keeping only your shoulders in contact with the ground. Reset and repeat the slow lowering each rep.
- 1Your entire midsection bracing hard to keep the body in one straight line
- 2A long, controlled descent where the abs fight gravity the whole way down
- 3Your lats and grip locking your shoulders to the floor as the anchor point
Common mistakes
- Letting the hips pike or sag so the body bends instead of staying rigid
- Dropping fast and losing tension instead of lowering under control
- Arching the lower back and pushing the ribs up off the floor
Muscles worked
The lying floor negative dragon flag mainly works the lower abs and upper abs, with the lats, obliques, glutes, hip flexors, forearms, lower back, and quads assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- LatsSupport
- ObliquesSupport
- GlutesSupport
- Hip FlexorsSupport
- ForearmsSupport
- Lower BackSupport
- QuadsSupport
- HamstringsMinor
- AdductorsMinor
Kovo programs the lying floor negative 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.