Dragon Flag vs Seated Knee Up
Which one fits your Core workout plan?
Contents
Planfit users log Seated Knee Up more often — 9,913 sessions vs 110. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Dragon Flag and Seated Knee Up and pick the one that fits your Core workout.
Dragon Flag vs Seated Knee Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Knee Up more often — 9,913 sessions compared to 110 for Dragon Flag.
What most people do isn't always what fits you. Dragon Flag and Seated Knee Up 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 Seated Knee Up Differ
| What differs | Dragon Flag | Seated Knee Up |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | abs |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 110 sessions | 9,913 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 Seated Knee Up
Seated Knee Up Muscles Worked: Core
Form
- 1. Lift your lower body so that your knees and chest come closer together.
- 2. Allow your upper body to naturally lean forward so that your core can contract.
- 3. Slowly return to the starting position.
Coach's Tips
- If it's too difficult, try proceeding with your knees bent.
For a full Seated Knee Up guide with alternatives and benefits, see the Seated Knee Up exercise guide.
Frequently Asked Questions
Which is better for Core, Dragon Flag or Seated Knee Up?
Planfit users log Seated Knee Up more often — 9,913 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 Seated Knee Up work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Seated Knee Up loads abs.
What equipment do Dragon Flag and Seated Knee Up need?
Dragon Flag needs bodyweight only, and Seated Knee Up needs bodyweight only.
Which is easier to start with?
Seated Knee Up is the easier place to start. Move to Dragon Flag once your form holds up.
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