Skills

Dragon Squats – A Challenging Calisthenics Exercise for Strength, Balance, and Mobility

Dragon Squats are an advanced calisthenics exercise known for their complexity and the physical demands they place on the body. They combine strength, balance, and mobility, making them ideal for experienced athletes looking to improve single-leg strength and stability.

The Dragon Squat is similar to the Pistol Squat (one-legged squat) but more complex. In this exercise, the free leg is extended behind the supporting leg during the downward movement and is stretched out to the side, resembling a “dragon’s tail,” hence the name “Dragon Squat.” This exercise engages the thigh muscles, glutes, and core stability while requiring significant hip and ankle mobility due to the unique body positioning.

How to Perform Dragon Squats:

Start standing and shift your weight onto one leg.
Move the free leg behind the supporting leg as you slowly squat down.
Lower your body in a controlled manner until your glutes are close to the ground, with the free leg extended to the side.
Push yourself back up and return to the starting position.
Dragon Squats require a lot of control and good posture, so they are recommended for experienced athletes. Beginners should first work on single-leg strength (using Pistol Squats) and flexibility before attempting Dragon Squats. Hip and ankle mobility exercises are also helpful to achieve the range of motion needed for this exercise.

Benefits of Dragon Squats:

Leg Strength: This exercise intensely strengthens the supporting leg’s muscles, particularly the thighs and glutes.
Core Stability: The balance and control requirements engage the core muscles, improving stability.
Mobility: Dragon Squats promote hip and ankle mobility, essential for many advanced calisthenics movements.
Coordination: The complex movement improves body awareness and coordination.
Dragon Squats are an excellent exercise for anyone looking to take their leg strength and stability to the next level. For advanced athletes seeking new challenges, Dragon Squats are a great way to expand their training and refine their technique.