Dragon Flag vs Reverse Crunch
Which one fits your Core workout plan?
Contents
Planfit users log Reverse Crunch more often — 1,477 sessions vs 110. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Dragon Flag and Reverse Crunch and pick the one that fits your Core workout.
Dragon Flag vs Reverse Crunch: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Reverse Crunch more often — 1,477 sessions compared to 110 for Dragon Flag.
What most people do isn't always what fits you. Dragon Flag and Reverse 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 Reverse Crunch Differ
| What differs | Dragon Flag | Reverse Crunch |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | abs |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 110 sessions | 1,477 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 Reverse Crunch
Reverse Crunch Muscles Worked: Core
Form
- 1. Bend your knees so that they are perpendicular to the ground while lying on the floor.
- 2. Engage your abs as if your knees are touching your chest and lift your hips up.
- 3. Hold this position for about 1 second, then slowly return to the starting position.
Coach's Tips
- Be careful not to lift your lower back excessively off the floor, and focus on engaging your abdominal muscles.
For a full Reverse Crunch guide with alternatives and benefits, see the Reverse Crunch exercise guide.
Frequently Asked Questions
Which is better for Core, Dragon Flag or Reverse Crunch?
Planfit users log Reverse Crunch more often — 1,477 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 Reverse Crunch work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Reverse Crunch loads abs.
What equipment do Dragon Flag and Reverse Crunch need?
Dragon Flag needs bodyweight only, and Reverse Crunch needs bodyweight only.
Which is easier to start with?
Reverse Crunch is the easier place to start. Move to Dragon Flag once your form holds up.
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