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    Calisthenics.dk

    Core · Calisthenics

    Straddle Dragon Flag - The complete guide

    The straddle dragon flag spreads the legs wide to shorten the lever arm - the step between tuck and full dragon flag, with the legs still partially extended.

    How to perform it

    1. 1Lie on your back and grip behind your head onto a stable bench or bar
    2. 2Lift your body up with your legs extended and spread wide into a straddle
    3. 3Keep your whole body in one line from shoulders to toes, with only your shoulders in contact with the surface
    4. 4Maintain core tension throughout the movement
    5. 5Lower yourself slowly and under control

    Common mistakes

    ⚠️ Too narrow a straddle, keeping the load close to a full dragon flag
    ⚠️ Arching the lower back during the eccentric phase
    ⚠️ Moving to straddle too early without a solid tuck foundation

    Progression - the path to mastering it

    1. Tuck dragon flag 10+ seconds
    2. Advanced tuck dragon flag
    3. Straddle dragon flag hold 3-5 seconds
    4. Straddle dragon flag hold 10+ seconds
    5. Full dragon flag

    FAQ

    How wide should the straddle be?

    Wide enough to feel a clear reduction in load compared to legs together - adjust based on what you can control without arching the back.

    Should I hold the position static or do reps?

    Both have value - start with static holds to build strength, then add controlled lowering and raising as dynamic training.

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