Dragonfly

The Dragonfly (or Dragon Flag) is a legendary core exercise popularized by Bruce Lee. It is widely considered one of the most difficult bodyweight movements because it treats the entire body from the shoulders to the toes as a single, rigid lever.

Unlike a standard leg lift, the Dragonfly requires you to support your weight on your upper back and shoulders while keeping your torso and legs in a perfectly straight line.

The Setup

1. Find an Anchor: Lie on your back on a flat bench or the floor. Reach behind your head and firmly grasp a sturdy object (the top of the bench, a squat rack, or a heavy kettlebell).

2. The Starting Position: Lift your entire body up so you are balancing on your upper back and shoulders only. Do not rest on your neck.

3. Establish the Line: Create a straight line from your shoulders to your ankles. Squeeze your glutes, lock your knees, and point your toes.

The Execution

1. The Descent: Slowly lower your entire body toward the bench as one solid unit. The goal is to move only at the shoulder joint. Do not let your hips sag or your knees bend.

2. The "Sweet Spot": Lower yourself until your body is just hovering an inch or two above the bench. Your core will be under maximum tension here.

3. The Ascent: Using your lats and core, pull your body back up to the vertical starting position. Maintain that "stiff as a board" posture throughout the entire arc.