Dragon Flag vs Seated Knee Up
Maximizing 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.
Customize Your Core Workout: Explore the Benefits of Dragon Flag and Seated Knee Up for Better Comparison.
Planfit Users' Choice about Dragon Flag vs Seated Knee Up : Which is Better?
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.
Popularity is not the whole answer. Dragon Flag and Seated Knee Up 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 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 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 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 Comment
- If it's too difficult, try proceeding with your knees bent.
If you want to know a detailed guide to Seated Knee Up, alternative exercises, and its benefits, check it out here. Check out the Seated Knee Up Guide page of our blog!
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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