Dragon Flag vs Heel Touch Crunch
Which one fits your Core workout plan?
Contents
Planfit users log Heel Touch Crunch more often — 6,346 sessions vs 110. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Dragon Flag and Heel Touch Crunch and pick the one that fits your Core workout.
Dragon Flag vs Heel Touch Crunch: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Heel Touch Crunch more often — 6,346 sessions compared to 110 for Dragon Flag.
What most people do isn't always what fits you. Dragon Flag and Heel Touch Crunch 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 Heel Touch Crunch Differ
| What differs | Dragon Flag | Heel Touch Crunch |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | abs |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 110 sessions | 6,346 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 Heel Touch Crunch
Heel Touch Crunch Muscles Worked: Core
Form
- 1. Lie down with your knees raised and lift your shoulders off the ground.
- 2. With your shoulders lifted, reach out with your hand towards one heel.
- 3. Return to the starting position and reach out with your hand towards the opposite heel.
Coach's Tips
- The upper part of your body should not touch the floor throughout the movement.
For a full Heel Touch Crunch guide with alternatives and benefits, see the Heel Touch Crunch exercise guide.
Frequently Asked Questions
Which is better for Core, Dragon Flag or Heel Touch Crunch?
Planfit users log Heel Touch Crunch more often — 6,346 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 Heel Touch Crunch work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Heel Touch Crunch loads abs.
What equipment do Dragon Flag and Heel Touch Crunch need?
Dragon Flag needs bodyweight only, and Heel Touch Crunch needs bodyweight only.
Which is easier to start with?
Heel Touch Crunch is the easier place to start. Move to Dragon Flag once your form holds up.
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