Dragon Flag vs Lying Leg Raise Strength Standards

Compare your dragon flag and lying leg raise against strength standards for your sex, age range, and bodyweight. Enter one 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 set raising both extended legs to the approved top and lowering to the approved reset. 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 Lying 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 Lying 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 Lying Leg Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps	Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps	Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Lying Leg Raise:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps
130 lb 59 kg	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps	Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps	Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Lying Leg Raise:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps
140 lb 63.5 kg	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 45 reps30–39: 41 reps40–49: 36 reps50–59: 29 reps60+: 23 reps	Dragon Flag:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps	Dragon Flag:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Lying Leg Raise:Under 30: 115 reps30–39: 104 reps40–49: 92 reps50–59: 75 reps60+: 58 reps
150 lb 68 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps	Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Lying Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps	Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lying Leg Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps	Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Lying Leg Raise:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps
160 lb 72.6 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps	Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Lying Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps	Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lying Leg Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps	Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Lying Leg Raise:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps
170 lb 77.1 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps	Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Lying Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps	Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lying Leg Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps	Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Lying Leg Raise:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps
180 lb 81.6 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps	Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Lying Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps	Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lying Leg Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps	Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Lying Leg Raise:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps
190 lb 86.2 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps	Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Lying Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps	Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lying Leg Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps	Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Lying Leg Raise:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps
200 lb 90.7 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
210 lb 95.3 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
220 lb 99.8 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
230 lb 104.3 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
240 lb 108.9 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
250 lb 113.4 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
260 lb 117.9 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
270 lb 122.5 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
280 lb 127 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
290 lb 131.5 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps
300 lb 136.1 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 32 reps30–39: 29 reps40–49: 26 reps50–59: 21 reps60+: 16 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 90 reps30–39: 81 reps40–49: 72 reps50–59: 59 reps60+: 45 reps

Women’s Dragon Flag vs Lying Leg Raise Standards

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 Lying Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps	Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Lying Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps	Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lying Leg Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps	Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Lying Leg Raise:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps
110 lb 49.9 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps	Dragon Flag:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Lying Leg Raise:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps	Dragon Flag:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Lying Leg Raise:Under 30: 70 reps30–39: 63 reps40–49: 56 reps50–59: 46 reps60+: 35 reps	Dragon Flag:Under 30: 15 reps30–39: 14 reps40–49: 12 reps50–59: 10 reps60+: 8 reps Lying Leg Raise:Under 30: 105 reps30–39: 95 reps40–49: 84 reps50–59: 68 reps60+: 53 reps
120 lb 54.4 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps
130 lb 59 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps
140 lb 63.5 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps
150 lb 68 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps	Dragon Flag:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 35 reps30–39: 32 reps40–49: 28 reps50–59: 23 reps60+: 18 reps	Dragon Flag:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Lying Leg Raise:Under 30: 62 reps30–39: 56 reps40–49: 50 reps50–59: 40 reps60+: 31 reps	Dragon Flag:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Lying Leg Raise:Under 30: 95 reps30–39: 86 reps40–49: 76 reps50–59: 62 reps60+: 48 reps
160 lb 72.6 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps
170 lb 77.1 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps
180 lb 81.6 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps
190 lb 86.2 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps
200 lb 90.7 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps
210 lb 95.3 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps
220 lb 99.8 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps
230 lb 104.3 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps
240 lb 108.9 kg	Dragon Flag:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Lying Leg Raise:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps	Dragon Flag:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Lying Leg Raise:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps	Dragon Flag:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Lying Leg Raise:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps	Dragon Flag:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Lying Leg Raise:Under 30: 78 reps30–39: 70 reps40–49: 62 reps50–59: 51 reps60+: 39 reps

How Your Dragon Flag vs Lying 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 Lying Leg Raise result

The canonical tool uses cohort-specific repetition bands and a stretch target. The calculator uses strict continuous bodyweight repetitions 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 lying-leg-raise set	Compare strict repetitions with the applicable thresholds. Measurement: Strict continuous lying leg-raise 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 Lying 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.

Lying Leg Raise Elite targets115 reps → 58 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 Lying 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.

Lying Leg Raise Elite targets105 reps → 53 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 Lying Leg Raise Exercises Used by This Calculator

This calculator uses a strict dragon flag test and a strict lying leg-raise set. Use strict canonical Dragon Flag and Lying 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 controlled extended-leg repetitions

Raise both extended legs to the approved top and lower to the approved reset with the trunk supported. Do not enter reverse crunches, hanging raises, toes-to-bar, captain-chair raises, V-ups, bent-knee, partial, assisted, or combined-set reps.

Enter one recent Dragon Flag result and one recent Lying Leg Raise result

Enter one strict continuous repetition result for each exercise.

Dragon Flag Strength Standards — View the individual Dragon Flag standards and next strength-level target.
Lying Leg Raise Strength Standards — View the individual Lying 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.

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Dragon Flag vs Lying Leg Raise Strength Standards