Master the dragon flag, Bruce Lee's favorite exercise

A full-body exercise that works on your core, arms and glutes, the dragon flag is best learnt slowly, over a few months

- Pulasta Dhar

It seems almost impossible to do when you haven't tried it ever. It probably has something to do with the man who popularised it. The dragon flag, one of the most incredible eccentric core exercises, was a favourite of none other than Bruce Lee, who already falls into the 'impossible' category of fitness, body type, and ability. But, like every other exercise, there is a way to crack it. It will take time, and there are many steps of progression, but once you have it, you will never let go of it.

The exercise isn't just about the abs which are working while executing a dragon flag. While it is led by immense core strength for sure, the exercise also works the arms, glutes, and shoulders, making it a full-body exercise. It might feel like an isometric exercise and even start off as one, but the essence of it lies in the slow concentric downward movement of the body while keeping it in a straight line. When done right, even just one rep can make one feel like a superhuman. And that's the beauty of it. Before getting into the steps for learning it, know that it could take you up to three months or more to get there. So this is a long process. Patience is paramount, but so is practice. That said, even if you leave some gaps in training, the muscle memory that the body builds in the process is priceless and the relearning is easier.