OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

Back to all standards
Abdominal Isolation

Dragon Flag

Strength Standards: Dragon Flag

LevelMaleFemale
Elite
0.90x BW0.75x BW
Advanced
0.75x BW0.60x BW
Intermediate
0.60x BW0.45x BW
Novice
0.50x BW0.35x BW
Untrained
0.40x BW0.25x BW

Source: Estimated

Calculate Your Level

Related Exercises

Other abdominal isolation exercises with strength standards:

  • Ab Wheel Rollout
  • Hanging Leg Raise
  • Cable Crunch
  • L-Sit