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    Calisthenics.dk

    Core · Calisthenics

    Tuck Dragon Flag - The complete guide

    The tuck dragon flag is the entry point to the dragon flag family - the body lifted off the floor with only the shoulders as the contact point, knees tucked to shorten the lever arm.

    How to perform it

    1. 1Lie on your back and grip behind your head onto a stable bench or bar
    2. 2Lift your entire body off the floor, with only your shoulders staying in contact
    3. 3Tuck your knees to your chest to shorten the lever arm
    4. 4Hold a tight, controlled position without arching your back
    5. 5Lower yourself slowly back down without letting the hips drop uncontrolled

    Common mistakes

    ⚠️ Using momentum to get up instead of controlled core strength
    ⚠️ Arching the lower back instead of keeping a tight, neutral spine
    ⚠️ Attempting it without a solid hollow hold foundation first

    Progression - the path to mastering it

    1. Hollow hold 30+ seconds
    2. Hanging knee raises
    3. Tuck dragon flag hold 3-5 seconds
    4. Tuck dragon flag hold 10+ seconds
    5. Advanced tuck or straddle dragon flag

    FAQ

    What core strength should I have first?

    A solid 30+ second hollow hold and good hanging knee raises are a good foundation before attempting the dragon flag movement itself.

    Why does my lower back hurt?

    Usually because the back is arching instead of staying neutral - reduce the range of motion and focus on keeping a tight, flat back throughout the movement.

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