Dragon Flag vs Criss Cross
Maximizing Your Core Workout Plan
Contents
Criss Cross is the easier place to start — difficulty 2 of 5 vs 5. Compare Core form cues and when to progress.
Customize Your Core Workout: Explore the Benefits of Dragon Flag and Criss Cross for Better Comparison.
Planfit Users' Choice about Dragon Flag vs Criss Cross : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Criss Cross more often — 188 sessions compared to 110 for Dragon Flag.
Popularity is not the whole answer. Dragon Flag and Criss Cross differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dragon Flag and Criss Cross Differ
| What differs | Dragon Flag | Criss Cross |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | abs, quads, and glutes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 110 sessions | 188 sessions |
How to Dragon Flag
Dragon Flag muscles worked: Core
Form
- 1. Lift your entire body using your shoulders as the pivot.
- 2. Slowly lower yourself while maintaining a straight line with your body.
- 3. Stop before touching the floor and repeat.
Coach's Comment
- 1. If you feel pain in your lower back, reduce the angle or stop.
- 2. At first, reduce the range of motion and practice gradually.
If you want to know a detailed guide to Dragon Flag, alternative exercises, and its benefits, check it out here. Check out the Dragon Flag Guide page of our blog!
How to Criss Cross
Criss Cross muscles worked: Core
Form
- 1. Lie on the floor and raise both legs towards the sky at a 60-degree angle while keeping them together.
- 2. Interlock your fingers behind your head and lift your head off the floor.
- 3. Keep your toes pointed and prepare by looking at your toes.
- 4. Bend your right elbow and think of it touching your left knee while bending your knee and folding your upper body.
- 5. Do the same on the opposite side.
Coach's Comment
- If it's difficult because it's a high-intensity exercise, please substitute it with another exercise.
If you want to know a detailed guide to Criss Cross, alternative exercises, and its benefits, check it out here. Check out the Criss Cross Guide page of our blog!
Frequently Asked Questions
Which is better for Core, Dragon Flag or Criss Cross?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Core, so the choice comes down to the equipment you have and the muscles you want to load.
Do Dragon Flag and Criss Cross work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Criss Cross loads abs, quads, and glutes.
What equipment do Dragon Flag and Criss Cross need?
Dragon Flag needs bodyweight only, and Criss Cross needs bodyweight only.
Which is easier to start with?
Criss Cross is the easier place to start. Move to Dragon Flag once your form holds up.
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