Dragon Flag vs Full Plank
Which one fits your Core workout plan?
Contents
Planfit users log Full Plank more often — 341 sessions vs 110. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Dragon Flag and Full Plank and pick the one that fits your Core workout.
Dragon Flag vs Full Plank: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Full Plank more often — 341 sessions compared to 110 for Dragon Flag.
What most people do isn't always what fits you. Dragon Flag and Full Plank differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dragon Flag and Full Plank Differ
| What differs | Dragon Flag | Full Plank |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | abs, chest, and glutes |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 110 sessions | 341 sessions |
How to Do 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 Tips
- 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.
For a full Dragon Flag guide with alternatives and benefits, see the Dragon Flag exercise guide.
How to Do Full Plank
Full Plank Muscles Worked: Core
Form
- 1. Extend your elbows and maintain a position where your shoulders and arms are vertical, keeping your feet narrower than shoulder-width apart.
- 2. Imagine there is a long stick behind your back and align your head, waist, hips, and legs in a straight line.
- 3. Raise your toes, engage your core and glutes, and hold the position.
Coach's Tips
- Keep your body in a straight line and be careful not to let your back sag.
For a full Full Plank guide with alternatives and benefits, see the Full Plank exercise guide.
Frequently Asked Questions
Which is better for Core, Dragon Flag or Full Plank?
Planfit users log Full Plank more often — 341 sessions against 110 for Dragon Flag. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dragon Flag and Full Plank work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Full Plank loads abs, chest, and glutes.
What equipment do Dragon Flag and Full Plank need?
Dragon Flag needs bodyweight only, and Full Plank needs bodyweight only.
Which is easier to start with?
Full Plank is the easier place to start. Move to Dragon Flag once your form holds up.
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