Bodyweight Dragon Squat

Instructions for proper form

Start by standing on one leg, with the non-working leg extended out in front of you. Lower your body by bending the standing knee and pushing your hips back, allowing the non-working leg to come down towards the ground. Keep your chest upright and core engaged. Find a comfortable depth, ideally until your thigh is parallel to the ground or as low as you can go while maintaining balance. Press through your heel to return to the starting position, ensuring that your knee doesn’t go past your toes during the squat.

Common mistakes to avoid

Avoid letting your knee cave in as you squat; instead, keep it aligned with your toes. Don’t lean too far forward; maintain an upright torso. Ensure your non-working leg is properly extended and not significantly touching the ground to maintain balance. Avoid rushing the movement; focus on control and balance.

Benefits

Specific benefits of the exercise

Improves balance and stability; enhances lower body strength, particularly in the quadriceps; increases flexibility in the hips and ankles; develops coordination; and engages core muscles for stabilization.

Expected results and timeframe

With consistent practice, one can expect improved lower body strength and balance within 4 to 6 weeks. As skill improves, deeper and more controlled movements can be achieved..

Who this exercise is best for

This exercise is best for advanced fitness enthusiasts looking to challenge their lower body strength and stability, athletes requiring enhanced coordination, and individuals training for performance-based sports.

Scientific studies supporting its effectiveness

Research demonstrates that compound calisthenic exercises like squats can lead to significant strength gains and improved functional movement patterns. A study published in the Journal of Strength and Conditioning Research highlights the efficacy of bodyweight exercises for muscle activation and enhancement of balance.

Variations

Beginner modifications

Begin with assisted squats using a stable object to help stabilize while practicing balance. Alternatively, perform a split squat to reduce the load on one leg while building strength and balance.

Advanced progressions

Progress to performing the Dragon Squat with added complexity, such as incorporating a pause at the bottom for increased stability and control, or adding a jump at the end of the movement for an explosive variant.

Integrations

Complementary exercises

Incorporate lunges, pistol squats, and step-ups to further develop leg strength and balance.

Super set recommendations

Pair the Dragon Squat with single-leg deadlifts or Bulgarian split squats for an effective lower body superset that targets multiple muscle groups.

Sample workout routines

Include in a lower body day workout: 3 sets of the Dragon Squats (8-10 reps each leg), followed by lunges (10-12 reps), and finish with calf raises for full leg development.

Exercise combinations

Combine with a series of squats, lunges, and glute bridges for a comprehensive lower body workout.

Best time to do this exercise in your workout

Incorporate this exercise near the beginning of your workout when your energy levels are high, ideally after warming up and prior to heavy strength training or other lower body exercises.