Exercises / Beginner
Singe leg dragon flag
- Biceps
- Abs
- Lats
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 3
- Equipment
- Low bar
01 / Steps
How to do it
Search for a bar that is attached to the ground or an abdominal bench.
Lie face up with your head near the bar.
Grab it with a supine grip.
Bring one knee to your chest and try to stay at a 45° angle, supporting only the upper part of your back on the ground.
02 / Muscles
Muscles worked
Biceps
Abs
Lats
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength30
- Explosivity0
- Technique25
- Cardio0
- Mobility15
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Intermediate
Kirishima - Dragon Flag Reinforcement
Biceps ∙ Abs ∙ Lats ∙ Hip Flexors
35 min · 5 exercises
Intermediate
Front lever by movement patterns
Abs ∙ Biceps ∙ Lats ∙ Rear Deltoid
42 min · 6 exercises
Intermediate
Dragon Core
Abs ∙ Biceps ∙ Lats
19 min · 3 exercises
Intermediate
HFK 22
Biceps ∙ Lats ∙ Abs ∙ Hip Flexors
15 min · 8 exercises
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IntermediateProne pull-ups at the waist
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IntermediateHinge row
Biceps ∙ Lats ∙ Lower Trapezius
IntermediateTouch and half turn for 540
Biceps ∙ Abs ∙ Obliques
BeginnerNegative supine pull-ups
Biceps ∙ Lats