How does a Dragon Squat differ from a Curtsy Lunge?

While both involve crossing one leg behind the other, the Dragon Squat requires a much deeper range of motion and keeps the trailing foot off the ground for increased tension.

What should I do if I cannot reach the floor?

You can decrease the range of motion by squatting only as low as your mobility allows, or hold onto a sturdy object like a squat rack for balance.

Is the Dragon Squat safe for knees?

It is safe provided you have the prerequisite ankle and hip mobility; however, if you experience sharp pain, reduce the depth or revert to standard pistol squats first.

Dragon Squat Guide: Form, Benefits, and Technique

Master the Dragon Squat with our expert guide. Learn the proper technique to build lower body strength, improve balance, and increase hip mobility.

How to Perform

Stand tall with your feet hip-width apart and your arms extended in front for balance.
Shift your weight onto your right leg while lifting your left leg slightly off the floor.
Descend into a squat on your right leg while simultaneously reaching your left leg behind and across your standing leg.
Lower your hips until your left knee or shin is positioned behind your right heel, maintaining a tall chest.
Ensure your standing foot remains flat on the floor with your weight centered over the midfoot.
Press through your right heel to drive back up to the starting position without letting your trailing leg touch the floor.
Complete the desired repetitions on one side before switching to the other leg.

Common Mistakes

Allowing the heel of the standing foot to lift off the ground.
Collapsing the chest forward which shifts weight away from the working leg.
Letting the standing knee cave inward during the descent.
Using momentum or swinging the arms excessively to stand up.

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Abductors
Core

Related Guides

Quads · Legs