Dragon squat
The dragon squat is a single-leg squat where your free leg crosses behind the standing leg as you lower. The main load falls on your quads and glutes, supported by your hamstrings, calves and abs, and it asks for balance, strength and hip mobility. It is an advanced move for people who can already do the Pistol squat. Lower slowly, keep your standing heel down and your knee over your foot. Go only as deep as you can control, without bouncing. Do both legs equally.
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How to do it
- Stand on one leg and cross your free leg behind your standing leg.
- Reach your arms forward for balance.
- Lower slowly with your standing heel flat.
- Rise without bouncing, then switch legs.
Then repeat on the other side.
Form tips
- Stand on one leg, cross the free leg behind you.
- Lower slowly, standing heel stays down.
- Rise without bouncing, only as deep as you control.
Common mistake
- Bouncing at the bottom and letting the standing knee cave in.