Core · Bodyweight
Lying Floor Negative Half Dragon Flag
How to do the lying floor negative half dragon flag, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Lie on the floor and grip a fixed anchor behind your head. Raise your body to vertical, then lower it slowly while keeping your knees bent so the lever is shorter and the descent more manageable. Control the lowering the whole way and reset for the next rep.
- 1Your abs working through the full lowering with bent knees easing the
- 2load
- 3A steady, controlled descent rather than a free drop
- 4Your shoulders pinned to the floor by your lats and grip
Common mistakes
- Straightening the legs before you have the strength to control the full
- lever
- Letting the hips collapse or the back arch off the floor
- Rushing the negative instead of fighting gravity down
Muscles worked
The lying floor negative half dragon flag mainly works the lower abs and upper abs, with the lats, obliques, hip flexors, forearms, lower back, and glutes assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- LatsSupport
- ObliquesSupport
- Hip FlexorsSupport
- ForearmsSupport
- Lower BackSupport
- GlutesSupport
- QuadsMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the lying floor negative half 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.