Bent-Knee Dragon Flag
A powerful core-builder that bridges the gap to the full dragon flag. Control your descent and lift your hips to torch your abs while protecting your lower back. High-intensity stability work.
Instructions
Setup
Lie flat on your back on a standard exercise bench.
Reach back and firmly grasp the bench behind your head with both hands to stabilize your torso.
Execution
Engage your core muscles, pressing your lower back firmly into the bench.
Keeping your knees bent, lift your lower body off the bench by moving your knees toward your chest and then upward toward the ceiling.
Focus on lifting your hips off the bench rather than just pulling your legs, using your core to control the movement.
Slowly and with total control, lower your hips and legs back down toward the bench without letting your back arch.
Stop just before your hips touch the bench, then begin the next repetition.