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Negative Dragon Flag Alternative

12 substitute exercises that target the same muscles

1
Bird Dog demonstration

Bird Dog
2
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
3
Kneeling Pulse demonstration

Kneeling Pulse
4
Reverse Plank demonstration

Reverse Plank
5
Reverse Plank on Elbows demonstration

Reverse Plank on Elbows
6
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
7
Sitting Lotus Pose Twisting Front Back Tap demonstration

Sitting Lotus Pose Twisting Front Back Tap
8
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
9
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
10
Kneeling Plank demonstration

Kneeling Plank
11
Body Saw Plank demonstration

Body Saw Plank
12
Front Plank with Leg Lift demonstration

Front Plank with Leg Lift

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Negative Dragon Flag trains

Primary Rectus Abdominis

Secondary Erector Spinae Gluteus Maximus Obliques

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