Dragon Flag vs Side Leg Raise
Which one fits your Core workout plan?
Contents
Planfit users log Side Leg Raise more often — 244 sessions vs 110. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Dragon Flag and Side Leg Raise and pick the one that fits your Core workout.
Dragon Flag vs Side Leg Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Leg Raise more often — 244 sessions compared to 110 for Dragon Flag.
What most people do isn't always what fits you. Dragon Flag and Side Leg Raise 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 Side Leg Raise Differ
| What differs | Dragon Flag | Side Leg Raise |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | outer thighs and abs |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 110 sessions | 244 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 Side Leg Raise
Side Leg Raise Muscles Worked: Core
Form
- 1. Slowly lift your foot away from the floor.
- 2. Slowly return to the starting position.
Coach's Tips
- If it's too difficult, try doing it lying on your side without lifting your body.
For a full Side Leg Raise guide with alternatives and benefits, see the Side Leg Raise exercise guide.
Frequently Asked Questions
Which is better for Core, Dragon Flag or Side Leg Raise?
Planfit users log Side Leg Raise more often — 244 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 Side Leg Raise work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Side Leg Raise loads outer thighs and abs.
What equipment do Dragon Flag and Side Leg Raise need?
Dragon Flag needs bodyweight only, and Side Leg Raise needs bodyweight only.
Which is easier to start with?
Side Leg Raise is the easier place to start. Move to Dragon Flag once your form holds up.
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