Legs
Dragon squat
A sophisticated bodyweight challenge that builds exceptional single-leg strength, balance, and hip mobility.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.