Dragon Flag vs Hollow
Maximizing 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.
Customize Your Core Workout: Explore the Benefits of Dragon Flag and Hollow for Better Comparison.
Planfit Users' Choice about Dragon Flag vs Hollow : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hollow more often — 426 sessions compared to 110 for Dragon Flag.
Popularity is not the whole answer. Dragon Flag and Hollow 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 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 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 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 Comment
- In the holding position, only your hips should be touching the ground.
If you want to know a detailed guide to Hollow, alternative exercises, and its benefits, check it out here. Check out the Hollow Guide page of our blog!
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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