The dragon flag is one of the most impressive core exercises. You hold a bench or post and lift your body until it's completely straight and horizontal—supported only by your shoulders. It demands incredible core strength, lat engagement, and full-body tension. You'll start with tucked flags, progress to straddle flags, single-leg flags, and finally the full dragon flag. This chain builds a rock-solid midsection. Most athletes take 3-6 months to achieve a full dragon flag.