Dragon Flag vs Single Downward Dog
Which one fits your Core workout plan?
Contents
Planfit users log Dragon Flag more often — 110 sessions vs 16. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Dragon Flag and Single Downward Dog and pick the one that fits your Core workout.
Dragon Flag vs Single Downward Dog: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dragon Flag more often — 110 sessions compared to 16 for Single Downward Dog.
What most people do isn't always what fits you. Dragon Flag and Single Downward Dog 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 Single Downward Dog Differ
| What differs | Dragon Flag | Single Downward Dog |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | abs, glutes, and hamstrings |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 110 sessions | 16 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 Single Downward Dog
Single Downward Dog Muscles Worked: Core
Form
- 1. Lift one leg in downward dog position.
- 2. Keep the lifted leg high while straightening the leg.
- 3. Repeat with the opposite leg.
Coach's Tips
- This exercise requires flexibility in the calves and hamstrings. If it's difficult, try bending your knees slightly while doing it.
For a full Single Downward Dog guide with alternatives and benefits, see the Single Downward Dog exercise guide.
Frequently Asked Questions
Which is better for Core, Dragon Flag or Single Downward Dog?
Planfit users log Dragon Flag more often — 110 sessions against 16 for Single Downward Dog. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dragon Flag and Single Downward Dog work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Single Downward Dog loads abs, glutes, and hamstrings.
What equipment do Dragon Flag and Single Downward Dog need?
Dragon Flag needs bodyweight only, and Single Downward Dog needs bodyweight only.
Which is easier to start with?
Single Downward Dog is the easier place to start. Move to Dragon Flag once your form holds up.
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