Dragonfly

An advanced full-body core exercise where you lie supine on a bench, grip behind your head, and raise your entire body vertically then lower it under control. Made famous by Bruce Lee and widely known in the West as the Dragon Flag.

Instructions

1. Lie supine on a sturdy flat bench with your head near one end.
2. Reach back and grip the bench firmly behind your head — this is your only anchor point throughout the movement.
3. Engage your core and press your shoulders into the bench to create a stable base.
4. Inhale, then exhale as you drive your legs and hips upward, lifting your entire lower body off the bench until your body is vertical (or as close to vertical as strength allows).
5. With control, slowly lower your entire body back down as one rigid unit, resisting the pull of gravity. Your body should remain straight — do not allow your hips to sag or break at the waist.
6. Stop just before your body touches the bench — maintain tension throughout.
7. Pause briefly, then drive back up for the next repetition.
8. Repeat for the prescribed number of repetitions, then lower your feet to the bench to rest.

Tips

• Keep your body perfectly rigid from shoulders to feet throughout the movement — any pike or hip drop defeats the purpose.
• Squeeze your glutes and brace your entire torso as if you were about to absorb a punch, not just your abs.
• Grip the bench as hard as possible; a stronger grip translates directly to better shoulder stability.
• Start by practising the negative (lowering) phase only until you develop sufficient strength — lower as slowly as possible, aiming for 5–10 seconds of eccentric control.
• Never allow your lower back to hyperextend; if your hips start to drop, terminate the rep and reset.
• Progress from lying leg raises and hanging leg raises before attempting this exercise.
• A bench bolted to the floor or a power rack attachment provides a safer anchor than a freestanding bench.
• Keep breathing; exhale on the way up, inhale on the controlled descent.