How to Do Dragonfly

Dragonfly is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dragonfly

  1. 01Lie on a bench and reach back to grasp the edges of the bench behind your head for an anchor.
  2. 02Lift the legs, hips, and lower back off the bench until the body is supported only by the upper back and shoulders.
  3. 03Maintain a rigid line from the shoulders to the toes, engaging the core and glutes to prevent hinging at the hips.
  4. 04Lower the legs slowly toward the bench in a straight line, keeping the spine stiff.
  5. 05Reverse the movement just before the legs touch the bench and return to the vertical position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dragonfly

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches off the bench, reduce the range of motion and focus on pulling the ribs toward the pelvis.

Same coaching engine used inside the A90 app

05 / FAQ

Dragonfly questions

What muscles does Dragonfly work?

Dragonfly is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Dragonfly correctly?

Lie on a bench and reach back to grasp the edges of the bench behind your head for an anchor. Lift the legs, hips, and lower back off the bench until the body is supported only by the upper back and shoulders. Maintain a rigid line from the shoulders to the toes, engaging the core and glutes to prevent hinging at the hips. Lower the legs slowly toward the bench in a straight line, keeping the spine stiff. Reverse the movement just before the legs touch the bench and return to the vertical position.

What is the A90 coach tip for Dragonfly?

If the lower back arches off the bench, reduce the range of motion and focus on pulling the ribs toward the pelvis.

Is Dragonfly suitable for beginners?

Dragonfly is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Dragonfly?

No. Dragonfly is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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A90 Intelligence programmes dragonfly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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