Dragon Squat
An extreme single-leg squat where the rear leg wraps around the front leg. Ultimate leg strength and flexibility.
Short answer
Dragon Squat: an elite-level bodyweight exercise for the quads and glutes. It needs no equipment. A typical target: 3 sets of 3-5 per leg.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Stand on one leg.
Wrap rear leg around front shin.
Squat down on single leg.
Stand back up.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the dragon squat work?
The working leg quadriceps and glutes carry the entire load through a very deep range, while the rear leg wraps around and behind, demanding substantial hip mobility and adductor flexibility. The hip stabilisers work at their limit because the base is narrow and the position rotated. The core and hip flexors hold the rear leg in place. Mobility rather than strength is what stops nearly everyone attempting this.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 3 to 5 per leg, and treat every rep as a maximal skill effort. The realistic prerequisites are clean pistol squats and considerable hip and ankle mobility. Work the mobility separately - deep squat holds, hip rotations, adductor work - because more strength training will not open the position. Progress from an elevated version down to the floor.
If you are stuck
Insufficient mobility is the honest reason most attempts fail, and no amount of leg strength substitutes for it. If you cannot get into the position unloaded, train the position rather than the squat. Losing balance is expected early; practise next to a support. The rear leg coming unwrapped means the hip cannot hold that rotated position under load - reduce depth until it can.
Progressions
Level up your training
Dragon Squat questions
What are the prerequisites for dragon squats?
You should be able to do solid pistol squats first. Dragon squats also require good hip mobility, ankle flexibility, and rotational control. Master pistols before attempting dragons.
What makes dragon squats different from pistol squats?
Dragon squats add a rotational component - your rear leg crosses behind and you rotate your torso. This challenges balance, hip mobility, and rotational strength beyond regular pistols.
How do I progress toward dragon squats?
Start with assisted dragon squats holding onto something. Practice the rotation pattern with support. Work on hip mobility specifically for the crossing leg position. Progress slowly.
Related Exercises
More Legs exercises
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
Ready to Practice Dragon Squat?
Find a calisthenics park with open space near you and start training.