Core · Bodyweight
Lying Floor Single Leg Negative Dragon Flag
How to do the lying floor single leg 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 on the floor and grip an anchor behind your head. Raise your body to vertical with one leg extended and the other bent, then lower the whole body slowly as one line. The single straight leg keeps the lever long while the bent leg slightly reduces the load. Control every inch of the descent.
- 1Deep abdominal tension holding the body rigid as you lower
- 2The straight leg lengthening the lever and adding difficulty
- 3Your lats anchoring your shoulders while the core does the work
Common mistakes
- Letting the hips twist toward the bent-leg side
- Sagging at the waist or arching the lower back off the floor
- Dropping quickly instead of lowering under full control
Muscles worked
The lying floor single leg negative dragon flag mainly works the lower abs, upper abs, and obliques, with the lats, glutes, hip flexors, forearms, lower back, and quads assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesPrimary
- LatsSupport
- GlutesSupport
- Hip FlexorsSupport
- ForearmsSupport
- Lower BackSupport
- QuadsSupport
- HamstringsMinor
- AdductorsMinor
Kovo programs the lying floor single leg 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.