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Dragonfly Bent Knees

Learn how to properly perform the Dragonfly Bent Knees with this complete demonstration video.

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What is the Dragonfly Bent Knees?

The dragonfly bent knees is an advanced exercise primarily targeting the abdominal muscles, enhancing core stability and providing excellent overall body strength. It is ideal for those looking to intensify their core routine with a complex movement that challenges balance and coordination.

How to properly perform the Dragonfly Bent Knees

  1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, palms facing forward.
  2. Keep your back straight and engage your core.
  3. Curl the barbell upward by bending your elbows, keeping your upper arms stationary.
  4. Squeeze your biceps at the top of the movement.
  5. Lower the barbell back down in a controlled manner.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Calisthenics
Mechanics type
Primary muscle
Secondary muscle(s)
Required equipment

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Complementary exercises

Other exercises for Abdominals:

Front lever actifCrunchs obliquesPlanche avec les pieds sur un swiss ball

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