Dragon Flag vs Hollow
Which one fits your Core workout plan?
Contents
Planfit users log Hollow more often — 426 sessions vs 110. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Dragon Flag and Hollow and pick the one that fits your Core workout.
Dragon Flag vs Hollow: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hollow more often — 426 sessions compared to 110 for Dragon Flag.
What most people do isn't always what fits you. Dragon Flag and Hollow 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 Hollow Differ
| What differs | Dragon Flag | Hollow |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | abs and quads |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 110 sessions | 426 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 Hollow
Hollow Muscles Worked: Core
Form
- 1. Lift your upper body while keeping your feet off the ground.
- 2. Hold while engaging your core.
Coach's Tips
- In the holding position, only your hips should be touching the ground.
For a full Hollow guide with alternatives and benefits, see the Hollow exercise guide.
Frequently Asked Questions
Which is better for Core, Dragon Flag or Hollow?
Planfit users log Hollow more often — 426 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 Hollow work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Hollow loads abs and quads.
What equipment do Dragon Flag and Hollow need?
Dragon Flag needs bodyweight only, and Hollow needs bodyweight only.
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