How to Do a Dragon Squat: Benefits, Technique, and Tips

The dragon squat is a challenging and effective exercise that targets your legs, core, and hips. It combines strength and flexibility, making it a great addition to any workout routine. 

In this article, we’ll dive into what the dragon squat is, explore its many benefits, and provide step-by-step guidance to help you perform it correctly and safely.

[Related Article] Pendulum Squat: Benefits, Form, and How to Master It

Short Summary

• What is the Dragon Squat? The dragon squat is an advanced bodyweight exercise that combines strength, flexibility, and balance by performing a single-leg squat while extending the opposite leg behind you.
• Muscles Targeted: This exercise primarily works the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability and balance.
• How to: Learn the correct form and technique for performing dragon squats.
• Benefits of the Dragon Squat: It enhances leg strength and flexibility, improves balance and mobility, and helps identify and correct muscle imbalances between legs.
• Progressions: Explore variations of the dragon squat for different fitness levels.
• Get Started: To enhance your performance during dragon squats, consider our top pre-workout supplement, Wild Thing, to boost your exercise output.

What Is the Dragon Squat?

The dragon squat (frequently referred to as Dragon Pistol Squat) is a unique and challenging exercise that focuses on strength, balance, and flexibility. It combines elements of a squat and a lunge, requiring you to lower your body while keeping one leg extended. This move engages multiple muscles, including the legs, hips, and core, making it a great full-body workout.

In a dragon squat, you begin in a standing position and then move your weight onto one leg. As you bend that knee, you lower your body while extending the other leg out to the side or behind you. This position helps improve your range of motion and strengthens the muscles needed for various athletic activities.

Muscles Worked in Dragon Squat

The dragon squat is an excellent exercise that targets several key muscle groups in your body. Here are the main muscles worked when performing this move:

Quadriceps: The quads are the primary muscles targeted in the dragon squat. Located at the front of your thighs, they help extend your knees as you lower into the squat. The four muscles that make up the quadriceps are the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

Hamstrings: These muscles, found at the back of your thighs, play a crucial role in stabilizing your movement and assisting with knee flexion as you squat down.

Glutes: The gluteus maximus, medius, and minimus work to support your hips and maintain balance throughout the exercise. They help power you back up from the squat position.

Calves: The soleus and gastrocnemius muscles in the calves help stabilize your ankles and maintain balance, even though dragon squats may not seem like a calf-focused exercise.

Core Muscles: Your core, which includes the rectus abdominis, obliques, and transverse abdominis, is essential for maintaining good posture and stability during the movement. Engaging your core helps prevent injury and supports your lower back.

Hip Adductors and Abductors: These muscles on the inside and outside of your thighs help control leg movement and maintain proper alignment as you perform the squat.

Benefits of Dragon Squats

Dragon squats offer a variety of benefits, including:

• Builds Lower Body Strength: The dragon squat effectively targets the major muscles in your legs, including the quadriceps, hamstrings, and glutes. This helps to increase overall leg strength, making everyday activities easier.
• Improves Hip Mobility: This exercise requires significant hip flexibility and range of motion. This can support your overall mobility and prevent stiffness in the hips.
• Enhances Core Stability: Performing the dragon squat engages your core muscles, including your lower back and abs. This not only strengthens your core but also improves stability during other exercises and daily movements.
• Enhanced balance and coordination: Dragon squats require balance and coordination, helping to improve your overall athletic performance.
• Improved Flexibility: The movement stretches your hip flexors and legs, enhancing your overall flexibility and range of motion.

How to Do Dragon Squats Correctly

To perform dragon squats with proper form, follow these steps:

1. Start Position: Begin by standing tall with your feet shoulder-width apart. Now, shift your weight onto one leg, while also keeping your chest upright and your core engaged.
2. Extend Your Leg: Slowly lift your other leg and extend it diagonally behind your standing leg, as if you’re curving it around your body.
3. Lower Your Body: Begin bending the knee of your standing leg, lowering your hips toward the ground. Keep your extended leg behind you, maintaining balance.
4. Reach Depth: Lower as far as you can comfortably while keeping your back straight and your knee aligned over your toes. Your extended leg should not touch the floor.
5. Return to Start: Press through the heel of your standing leg and slowly rise back to the starting position, maintaining control.
6. Repeat: Switch to the other leg and repeat the movement.

Tips for Proper Form

• Keep Your Core Engaged: This helps maintain stability and protects your lower back.
• Don't Rush: Move slowly and with control to ensure proper form.
• Use a Mirror: If possible, practice in front of a mirror to check your posture and alignment.
• Keep the Non-Working Leg Off the Ground
• Start with Support: If you're new to dragon squats, use a wall or sturdy object for support until you build confidence and balance.

Dragon Squat Variations and Alternatives

If you're looking to mix up your routine or adapt the dragon squat to your fitness level, here are some variations and alternatives to try:

Pistol Squats

The pistol squats are similar to single-leg squats which also focus on strength and balance. In this exercise, you keep one leg extended straight in front of you while squatting down on the other leg. It's a great alternative to dragon squats if you're looking to work on balance and leg strength.

Assisted Dragon Squat

If you're still building strength and balance, use a wall or a chair for support as you perform the dragon squat. It can be used as a warm-up for a full dragon squat. This helps you maintain stability while practicing the movement.

Elevated Dragon Squat

Place your back foot on an elevated surface, like a bench or step. This increases the range of motion and adds an extra challenge to your strength and balance.

Bulgarian Split Squat

Start by standing a few feet in front of a bench with one foot resting on it behind you. Lower your body into a squat on your front leg, keeping your chest up. This exercise focuses on leg strength and stability.

Lateral Lunge

For those who find the dragon squat too difficult, lateral lunges are a great alternative. In this move, you step to the side and lower into a lunge, targeting the same muscle groups but with less difficulty.

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FAQs: Dragon Squat

Q: What is a dragon squat?

A: A dragon squat is an advanced exercise that combines elements of a lunge and squat. It targets the legs, hips, and core, helping to improve strength, flexibility, and balance.

Q: How to do a dragon squat?

A: To perform a dragon squat, start by standing on one leg. Extend the other leg behind you while bending the knee of the standing leg. Lower your hips toward the ground, keeping your core engaged and your back straight. Return to the starting position and switch legs.

Q: How hard is a dragon squat?

A: Dragon squats can be challenging, especially for beginners, as they require balance, strength, and flexibility. However, with practice, you can improve your form and build strength over time.

Q: How many reps of dragon squats should I do?

A: You can determine how many reps of dragon squats to do based on your own ability. Since dragon squats are a bodyweight exercise, you can’t adjust the weight. Aim to perform as many reps as it takes to feel your muscles getting close to failure. Focus on increasing the number of reps over the weeks and months to continue making progress and getting stronger.

Conclusion

Dragon squats are a valuable exercise that can enhance your strength, flexibility, and balance. By engaging your multiple muscle groups, they provide a full-body workout that can help you boost your overall fitness. 

Incorporating dragon squats into a workout routine can lead to improved athletic performance, increased muscle endurance, and better overall body control. 

As individuals practice and refine their technique, they may notice significant gains in their physical abilities. Overall, dragon squats can be a beneficial addition to any fitness program.

Sources:

https://weighted-belt.com/blog/dragon-squat/

https://fitnessvolt.com/dragon-squat-guide/

https://generationiron.com/dragon-squat-exercise-guide/

https://summerfunfitness.com/dragon-squats/

https://www.mpcalisthenics.com/tutorial/dragon-pistol-squat-how-to-unlock-one-of-the-most-difficult-bodyweight-squats