Dragon Flag vs Hanging Leg Raise Strength Standards
Compare your dragon flag and hanging leg raise against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Enter one strict continuous repetition result for each exercise. Use use a stable supine anchor, keep the body rigid through the raise and lower, and count only reps completed under control without hip folding, kicking, or assistance.; use one continuous unassisted bodyweight hanging leg raise set from a full reset to the approved top position. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Dragon Flag vs Hanging Leg Raise Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Dragon Flag vs Hanging Leg Raise Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hanging Leg Raise:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Leg Raise:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 130 lb 59 kg | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hanging Leg Raise:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Leg Raise:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 140 lb 63.5 kg | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps | Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Hanging Leg Raise:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps | Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Hanging Leg Raise:Under 30: 55 reps30–39: 50 reps40–49: 44 reps50–59: 36 reps60+: 28 reps |
| 150 lb 68 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hanging Leg Raise:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hanging Leg Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hanging Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 160 lb 72.6 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hanging Leg Raise:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hanging Leg Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hanging Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 170 lb 77.1 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hanging Leg Raise:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hanging Leg Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hanging Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 180 lb 81.6 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hanging Leg Raise:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hanging Leg Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hanging Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 190 lb 86.2 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hanging Leg Raise:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps | Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hanging Leg Raise:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps | Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hanging Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps |
| 200 lb 90.7 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 210 lb 95.3 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 220 lb 99.8 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 230 lb 104.3 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 240 lb 108.9 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 250 lb 113.4 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 260 lb 117.9 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 270 lb 122.5 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 280 lb 127 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 290 lb 131.5 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
| 300 lb 136.1 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 42 reps30–39: 38 reps40–49: 34 reps50–59: 27 reps60+: 21 reps |
Women’s Dragon Flag vs Hanging Leg Raise Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hanging Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hanging Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hanging Leg Raise:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 110 lb 49.9 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps | Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Hanging Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps | Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Hanging Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps | Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Hanging Leg Raise:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps |
| 120 lb 54.4 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps |
| 130 lb 59 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps |
| 140 lb 63.5 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps |
| 150 lb 68 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps | Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps | Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Hanging Leg Raise:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps | Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Hanging Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps |
| 160 lb 72.6 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
| 170 lb 77.1 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
| 180 lb 81.6 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
| 190 lb 86.2 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
| 200 lb 90.7 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
| 210 lb 95.3 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
| 220 lb 99.8 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
| 230 lb 104.3 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
| 240 lb 108.9 kg | Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Hanging Leg Raise:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Hanging Leg Raise:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps | Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Hanging Leg Raise:Under 30: 19 reps30–39: 17 reps40–49: 15 reps50–59: 12 reps60+: 10 reps | Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Hanging Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps |
How Your Dragon Flag vs Hanging Leg Raise Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
2. Rate the Dragon Flag result
The canonical tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
3. Rate the Hanging Leg Raise result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight hanging leg raise set scored by total strict reps and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the dragon flag set | Compare strict repetitions with the applicable canonical thresholds without an estimated-max conversion. Measurement: Strict continuous Dragon Flag reps. |
| Rate the hanging leg raise | Rate one continuous strict bodyweight hanging leg raise set without converting repetitions into weight. Measurement: Total strict reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Dragon Flag and Hanging Leg Raise Standards Differ
What the men’s standards show:
Dragon Flag Elite targets18 reps → 9 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Hanging Leg Raise Elite targets55 reps → 28 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Dragon Flag and Hanging Leg Raise Standards Differ
What the women’s standards show:
Dragon Flag Elite targets15 reps → 8 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Hanging Leg Raise Elite targets46 reps → 23 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Dragon Flag and Hanging Leg Raise Exercises Used by This Calculator
This calculator uses a strict dragon flag test and a strict bodyweight hanging leg raise. Use strict canonical Dragon Flag and Hanging Leg Raise tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dragon Flag setup and load convention
use a stable supine anchor, keep the body rigid through the raise and lower, and count only reps completed under control without hip folding, kicking, or assistance. Stop when the rep no longer matches this test: dragon flag holds, eccentric-only dragon flag lowers, tuck dragon flags, straddle dragon flags, or any shortcut that changes the score. Do not count dragon flag holds, eccentric-only dragon flag lowers, tuck dragon flags, straddle dragon flags, bent-knee dragon flags. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Count one continuous strict hanging set
Hang from a fixed bar, raise both legs to the approved top position without swinging, and lower under control to a full reset. Do not count knee raises, captain-chair raises, toes-to-bar, swinging, weighted, partial, or combined-set reps.
Enter one recent Dragon Flag result and one recent Hanging Leg Raise result
Enter one strict continuous repetition result for each exercise.
Related Tools
- Dragon Flag Strength Standards — View the individual Dragon Flag standards and next strength-level target.
- Hanging Leg Raise Strength Standards — View the individual Hanging Leg Raise standards and next strength-level target.
- Sit Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Forearm Plank Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.