Dragon Squat Guide: Muscles Worked, How-To, Benefits, and Alternatives – Fitness Volt (2023)

According to a veteran athletics coach I used to know, a workout is not a workout without squats. Invariably, he meant front or back squats. Still, there are plenty of other similarly effective leg exercises you can do instead, including leg presses, dumbbell lunges, and high step-ups.

But what if you are a calisthenic fan and only do bodyweight exercises? How do you overload your lower body with such limited resistance?

One way to train your legs with calisthenics is high-rep training. Sets of 50-100 bodyweight squats and lunges will leave your quads, glutes, and hamstrings pumped, burning, and screaming for mercy.

Or, you can make the shift to single-leg or unilateral leg exercises, such as shrimp squats and pistols. Both of these exercises involve as much balance and flexibility as they do strength, making them very functional movements.

But where do you go once you’ve mastered pistols? We think we’ve found the answer!

Take your calisthenic leg workout to a higher level with dragon squats. We explain why and how to do this ultra-challenging leg exercise.

Dragon Squat – Muscles Worked

Dragon squats are a unilateral compound exercise, meaning they train one leg at a time and involve several joints and muscles working together. The main muscles that you train during dragon squats are:


The quadriceps, or quads for short, are the muscles on the fronts of your thighs. There are four quadriceps muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The quads work together to extend your knees, and the rectus femoris is also a hip flexor. Most people feel dragon squats in their quads more than any other muscle group.


The hamstrings are a group of three muscles located on the back of your thighs. There are three hamstrings: the biceps femoris, semimembranosus, and semitendinosus. These muscles work together to flex your knees and extend your hips.

Gluteus maximus

The gluteus maximus is the largest muscle in the human body, and you’re currently sitting on yours! Known as the glute max, or just the glutes, this muscle is primarily responsible for extending your hip. However, it also plays a lesser role in hip external rotation and abduction.

Hip abductors

The hip abductors lift your legs out and away from the midline of your body. During dragon squats, they help prevent your supporting knee from caving inward. The hip abductors are gluteus minimus, gluteus medius, and tensor fascia latae, which are located on the outside of your hips and thighs, respectively.

Hip adductors

Located on the inside of your thighs, the hip adductors draw your legs into the midline of your body. During dragon squats, they help stop your knees from falling outward. The three adductor muscles are longus, brevis, and magnus, meaning longest, shortest, and biggest.

Gastrocnemius and soleus

These two muscles make up your calves and are collectively known as the triceps surae. While dragon squats are not an obvious calf exercise, you’ll need to use your lower legs to stabilize your ankles and maintain your balance.


Core is the collective term for the muscles that encircle your midsection and support your lumbar spine. These include the rectus abdominis, obliques, and transverse abdominis. You’ll need to use your core to keep your lumbar spine stationary and in good posture, as you do each rep of dragon squat.

How to Do Dragon Squats

Get more from dragon squats while keeping your risk of injury to a minimum by following these guidelines:

  1. Stand with your feet together and your arms slightly raised out to the sides for balance. Brace your core and pull your shoulders down and back.
  2. Shift your weight over onto one leg.
  3. Standing on one leg, squat down and cross your non-weight-bearing behind your supporting leg. Next, swing your non-weight-bearing leg forward to the front without letting it touch the ground. Keep this leg straight. Move your arms for balance as required.
  4. Descend as far down as you can, then hold the squat for 3-5 seconds.
  5. Drive your foot into the floor and stand back up.
  6. Do another rep on the same side or switch legs as preferred.

Dragon Squat Benefits

Not sure if dragon squats are the right exercise for you? Consider these benefits and then decide!

No equipment required

As you don’t need any weights or a power rack to do dragon squats, you can do them anywhere and anytime. Dragon squats are an excellent option if you prefer to work out with calisthenics instead of training equipment.

A very challenging exercise

If you can do bodyweight squats by the hundred and pistols no longer present much difficulty, you’ll enjoy the challenge of learning and mastering dragon squats. Doing the same exercises over and over is a good way to get stuck in a workout rut, so take your leg workouts to a new, higher level with dragon squats.

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Good for mobility and balance

Mobility is your ability to actively move your joints through a large range of motion, while balance is your ability to keep your center of mass over your base of support. Dragon squats require and develop both of these fitness components. Balance and mobility are critical in most sports, and also tend to decrease with age and lack of use.

Because they exist!

A lot of calisthenic practitioners like to do exercises because they’re so challenging. For example, planch and handstand push-ups, front and back levers, and pistol and dragon squats.

They treat these movements almost like gymnastic skills and do them less for their training effect but just because they’re there to be mastered. They want to train to do these moves cleanly and with good style.

There are lots of more straightforward ways to train your legs. Still, if you want to test your skills, balance, and mobility, dragon squats are like the Mount Everest of calisthenic leg exercises!


While dragon squats are a mostly beneficial exercise, there are also a few drawbacks to consider:

Technical difficulty

Make no mistake, dragon squats are a very challenging exercise. Pulling off even one clean rep may take weeks or months or practice. You’ll need excellent mobility, flexibility, and balance to do them. If you haven’t mastered pistols and shrimp squats, you should avoid trying dragon squats until you do. Dragon squats are NOT suitable for beginners!

Risk of injury

The difficulty of dragon squats means a lot can go wrong when you’re doing this exercise. For starters, you could lose your balance and fall on your butt! Your knees and hips are also under a lot of stress, and balancing on one leg challenges your joints more than bilateral or two-legged exercises. This is not a good exercise for anyone with pre-existing hip or knee injuries.

That said, injuries can happen during any exercise, even fundamental movements like two-legged bodyweight squats and regular push-ups. That said, dragon squats are probably riskier than most other calisthenic leg exercises.

7 Dragon Squat Variations and Alternatives

Dragon squats are a highly effective bodyweight leg exercise, but that doesn’t mean you need to do them all the time. They may even be too demanding for you right now. The good news is that there are several variations and alternatives you can use to develop your strength and keep your workouts productive and interesting:

1. Pistol squat

Pistol squats are a pre-requisite for dragon squats, so if you can’t do pistols, you should start your single-leg-squat odyssey here! Pistols are a big step up from regular two-footed squats. So, just because you can do 100 bodyweight squats, don’t expect to be able to start doing pistols right away.


  1. Stand with your feet together, arms by your sides. Shift your weight over onto one leg and raise your arms in front of you.
  2. Extend your non-weight-bearing leg in front of you and squat down until your hamstrings are resting on your calf. Lean forward and extend your arms to the front to maintain your balance. Keep your non-weight-bearing leg off the floor.
  3. Drive your foot into the floor and stand up.
  4. Do another rep on the same leg, or swap sides and repeat.

Muscles Targeted:

Primary: Quadriceps, hamstrings, gluteus maximus.

Secondary: Abductors, adductors, core.


  • A good training exercise for dragon squats.
  • An excellent way to overload your legs using just your body weight.
  • Develops high levels of balance and stability.


  • Lower your butt down to a chair or box if you cannot descend all the way without losing your balance.
  • Hold a small weight in your hands and extend your arms in front of you to make balancing a little easier.
  • You can also do this exercise with a TRX or suspension trainer for assistance, like this:

Related: How To Do The Pistol Squat For Jacked Legs

2. Shrimp squat

The shrimp squat is a little easier to master than pistols. So, if you can’t do pistols, make shrimp squats your new go-to unilateral leg exercise. This move will develop the strength and balance you need to do pistols and dragon squats, but you don’t need the mobility of an elite gymnast to do them.

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  1. Stand with your feet together, arms by your sides. Pull your shoulders down and back and look straight ahead.
  2. Bend one leg and pull your foot up to your butt. Grab your ankle with the same side hand.
  3. Extend your other arm out in front of you for balance.
  4. Bend your supporting leg and descend until your rear knee lightly touches the floor.
  5. Drive your foot into the floor and stand back up.
  6. Continue for the required number of reps and then switch sides. Try to do the same number of reps on each leg.

Muscles Targeted:

  • Primary: Quadriceps, hamstrings, gluteus maximus.
  • Secondary: Abductors, adductors, core.


  • More accessible than dragon and pistol squats.
  • An excellent way to develop strength and balance, even if your mobility is a little lacking.
  • A very lower-back-friendly exercise.


  • Stand on a raised step to increase your range of motion and make this exercise more challenging.
  • Make this exercise more comfortable by lowering your knee to a foam pad or folded mat. Rest your knee on the pad between reps if required.
  • Like pistols, you can also do shrimp squats using a suspension trainer for assistance:

3. Curtsey lunge

The curtsey lunge is so-called because, when you do it, you look a little like you are greeting royalty! Cutesy-sounding names aside, this is a great exercise for getting used to taking your non-dominant leg behind you. However, you are allowed to ground your foot, so it’s nowhere near as demanding as dragon squats. Still, you’ve got to start somewhere, right?!


  1. Stand with your feet together and your arms by your sides. Hold dumbbells if you wish. Brace your core and pull your shoulders down and back. Look straight ahead.
  2. Step back and across, so your foot travels outside your weight-bearing foot.
  3. Bend your legs and lower your rear knee down to the floor.
  4. Push off your rear leg to return to the starting position.
  5. Repeat on the other side and then alternate legs for the remainder of your set.

Muscles Targeted:

  • Primary: Quadriceps, hamstrings, gluteus maximus.
  • Secondary: Abductors, adductors, core.


  • Easier to learn than dragon squats.
  • Scalable by adding more weight or doing as a bodyweight exercise.
  • An excellent glute-building exercise.


  • Do this exercise with or without weights as preferred.
  • Start each rep standing on a raised platform to increase your range of motion and increase glute engagement.
  • Take care not to twist your hips or knees, which could cause joint pain or injury.

Related: Curtsy Lunge Exercise Guide

4. Lateral box step downs

While this exercise might not look much like dragon squats, it actually shares some major similarities. For starters, you’ll be lifting and lowering your body weight using mostly one leg. However, in terms of mobility and balance, it’s a lot easier. Use this exercise to prepare your muscles and joints for the demands of dragon squats.


  1. Stand on top of a high step on one leg. Extend your arms in front of you for balance.
  2. Bend your supporting leg and descend until your opposite foot lightly touches the floor.
  3. Using your opposite leg as little as possible, drive your supporting foot down and push yourself back up to standing.
  4. Repeat for the desired number of reps.

Muscles Targeted:

  • Primary: Quadriceps, hamstrings, gluteus maximus.
  • Secondary: Abductors, adductors, core.


  • This exercise requires minimal balance or mobility, so it’s a good choice for beginners.
  • Start developing the single-leg strength necessary to perform more demanding unilateral exercises, including shrimp, pistol, and dragon squats.
  • Easy to progress or regress by adjusting how much you use your non-supporting leg.


  • Pull up your toes on your non-working leg so you can’t push off with it, and more work goes to your supporting leg.
  • Hold dumbbells in your hands to make this exercise more demanding.
  • The higher the step, the harder this exercise becomes:
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5. Deficit reverse lunge

This is another exercise that looks very little like dragon squats but still works many of the same muscles. However, unlike most other unilateral leg exercises, not all your weight is on one leg. In fact, you should have 60% of your weight on your front leg and only 40% on the rear.


  1. Stand with your feet together on a four to eight-inch box.
  2. Take a large step back, bend your legs, and lower your rear knee down, so it’s below the level of your front foot.
  3. Push off your back leg and return to the starting position.
  4. Repeat on the same side or alternate legs as preferred.

Muscles Targeted:

  • Primary: Quadriceps, hamstrings, gluteus maximus.
  • Secondary: Abductors, adductors, core.


  • Very little balance is required.
  • A very knee and lower-back-friendly exercise.
  • Provides an excellent glute and quadriceps workout.


  • You can also do this exercise with dumbbells or a barbell to make it harder.
  • The higher the step, the more demanding this exercise becomes.
  • Pause for 2-3 seconds at the bottom of each rep for a more intense workout.

6. Smith machine pistol squats

The hardest thing about pistols, dragons, and other single-leg squats is balancing. Most intermediate and advanced exercisers have the strength to perform these movements, but staying on one leg is a different challenge. Doing pistols with a Smith machine is like having training wheels!


  1. Stand with your feet together in the Smith machine and rest the bar across your upper back. Hold it in place with a slightly wider than shoulder-width grip.
  2. Brace your core and shift your weight over onto one leg.
  3. Bend your supporting knee and extend your non-weight-bearing leg out in front of you.
  4. Squat down until your hamstrings touch your calf.
  5. Stand back up and repeat.

Muscles Targeted:

  • Primary: Quadriceps, hamstrings, gluteus maximus.
  • Secondary: Abductors, adductors, core.


  • No balance required – the Smith machine does all the balancing for you!
  • A great way to develop unilateral strength.
  • A very safe exercise; just twist the bar to lock it off if you cannot complete a rep.


  • Do not put any weight on the bar at first. Instead, just use it for balance rather than overload.
  • Move your supporting leg slightly forward if you find it hard to do this exercise without losing your balance.
  • Place a bench behind you and descend until your butt touches it if full range of motion reps are too hard right now.

7. Bulgarian split squat

When it comes to overloading one leg at a time, Bulgarian split squats are hard to beat. Your back leg provides a bit of balance and support, but most of the work is performed by your front leg. So, if you want to start doing more single-leg work but are a long way from doing dragon, pistol, or shrimp squats, Bulgarian split squats are an excellent place to start.


  1. Stand with your back to a knee-high exercise bench. Bend one leg and place the top of your foot on the bench. Adopt a split stance.
  2. Bend your legs and lower your rear knee down to within an inch of the floor. Lean forward slightly, but do not round your lower back.
  3. Stand back up and repeat.
  4. Rest a moment, swap legs, and then do the same number of reps on the opposite side.

Muscles Targeted:

  • Primary: Quadriceps, hamstrings, gluteus maximus.
  • Secondary: Abductors, adductors, core.


  • An excellent introduction to unilateral leg training.
  • Good for hip mobility and balance.
  • A very effective lower-body exercise.


  • You can do this exercise with dumbbells, a barbell, or a weighted vest to make it more challenging.
  • Place your front foot on a raised step to increase your range of motion and the difficulty of this exercise.
  • You can also do this exercise with your rear foot in a suspension trainer or gymnastic ring, like this:

Dragon Squat FAQs

Do you have a question about dragon squats? That’s okay because we’ve got the answers!

1. How many reps of dragon squats should I do?

The answer to this question is, how many reps CAN you do? Because dragon squats are a bodyweight exercise, you can’t change the load to do a specific number of reps. So, just do as many as it takes to get your muscles close to failure. Work on doing more reps per set over the coming weeks and months, so you continue to make progress and get stronger.

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2. Are dragon squats good for building muscle?

While dragon squats have the potential to build muscle, you are more likely to reach technical failure before your muscles are stimulated enough to grow. In other words, you’ll probably lose your balance before your muscles are sufficiently tired.

In general, simpler, more stable exercises are better for hypertrophy because they let you train to failure without loss of technique. Better bodyweight exercises for hypertrophy include regular squats, Bulgarian split squats, and lunges.

3. Are dragon squats safe?

While you may be able to perform dragon squats safely, your risk of injury depends on your mobility, stability, strength, and joint health. Dragon squats are a very technically challenging exercise, and, as such, there is a lot that can go wrong while you are doing them.

Potential areas of risk are the knees and hips, which are exposed to lots of rotational and shearing force.

That said, if you are in good shape and have no musculoskeletal issues, you should be able to do Dragon squats with very few issues. However, there are definitely safer lower-body exercises you can do!

4. Which are better – shrimp, pistol, or dragon squats?

In terms of overload, there isn’t much to separate these exercises as they all involve lifting your body weight with one leg. However, regarding technical difficulty, shrimp squats are the easiest, dragon squats are the hardest, and pistols fall somewhere in between.

But does this mean that one exercise is better than the others? Probably not.

The best exercise is the one you enjoy, that’s right for your body type and that matches your training goal. For some, that may be dragon squats, while for others, it will be shrimps or pistols.

So, try them all to see which is best for your needs and goals.

5. Do I have to do single-leg exercises?

You can build plenty of strength and muscle size with bilateral leg exercises like squats, leg presses, and deadlifts. However, if you train with just your body weight for resistance, you may find that leg training becomes too easy to build muscle if you only do two-legged exercises. That is unless you enjoy doing very high-rep sets. Even then, easy workouts aren’t effective for muscle growth.

Unilateral or single-leg exercises let you load your legs with more weight without having to use barbells, dumbbells, or machines. They also provide a way to identify and fix any left-to-right strength imbalances.

Finally, unilateral leg exercises are usually more functional than their bilateral counterparts. Many everyday and athletic activities happen one leg at a time, e.g., running, kicking, jumping, etc., and two-legged training may not have much of an impact on your performance.

So, while you don’t HAVE to include single-leg exercises in your workouts, there are several compelling reasons that you should.

Closing Thoughts

There is no denying that dragon squats are a challenging exercise. However, at least some of that challenge comes from the technical difficulty of the movement rather than the overload on the working muscles. Dragon squats are almost as much a gymnastic move as they are a leg workout.

If you want an exercise to build quads that’ll make the Quadfather Tom Platz jealous, the dragon squat is not for you. However, suppose you want a move that challenges your balance, coordination, mobility, and strength and could take many workouts to master. In that case, the dragon squat could be just what you’ve been waiting for.

Personally, I like to work my legs hard without feeling like a gymnast, so I’ll be sticking to pistols and shrimp squats for the foreseeable future.

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(Video) The Fool Proof Guide To Pistol Squats

Categories:Core Exercise Guides Legs and Glutes


What muscles do dragon squats work? ›

How to do: Dragon Squats
  • Primary Muscle Groups: Glute Max, Adductors, Quads, Hamstrings.
  • Categories: Bodyweight, Balance.

What are dragon squats good for? ›

Even for squat pros, dragon squats are a true test of functional strength, balance and flexibility. If you're confident, then go for it and see what you can do. The idea is to wrap one leg around and in front of the other and squat. This is just like the pistol squat, but even harder still!

Are dragon squats effective? ›

Dragon squats are a highly effective bodyweight leg exercise, but that doesn't mean you need to do them all the time. They may even be too demanding for you right now.

What are 3 benefits of squats? ›

Squats burn calories and might help you lose weight. They also lower your chances of injuring your knees and ankles. As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles.

What are the benefits of dragon walk exercise? ›

Benefits. The Dragon Walk will help you to strengthen multiple muscles groups at the same time. It is also an excellent way to get your heart rate up for minor conditioning of your heart, lungs, and circulatory system which helps to improve your overall fitness.

What are the benefits of squats blood pressure? ›

Isometric exercise, such as holding planks or squats, has been discovered to be a very effective tool in reducing blood pressure.

How many dragon squats are there? ›

The squat variations listed above are GREAT starting points to begin pursuing the dragon squat. A lot of people will inevitability ask, “how many reps and sets for each?” The answer is the same most of the time: 2-3 days per week of 3-5 sets of 5-6 reps per exercise.

What is the hardest squat exercise? ›

Front squats are more difficult than back squats because of the mobility and technical demands in maintaining upper body stability. In addition, the front loaded position challenges muscle groups like the back and core and are often the limiting factor in front squatting as much as you back squat.

How long does it take to learn the dragon flag? ›

The approach to performing the Dragon Flag is to go slow. This may take about 3 months or more to master this exercise, so patience is needed.

What muscles benefit most from walking? ›

The primary muscles used in walking include the quadriceps and hamstrings, the calf muscles and the hip adductors. The gluteal and the abdominal muscles also play a significant role in forward motion.

Does walking tone your legs and glutes? ›

Walking is particularly effective for toning your legs and bum, she adds. “The muscles you use when walking include your calf muscles, thighs and buttocks, so these areas will become more toned and shapely.”

Does walking up hills strengthen legs? ›

Walking on an incline increases leg muscle activation, stimulating the muscles of the calves, hamstrings and glutes. The muscle fibers that are triggered and worked by walking or running on an incline are called slow twitch muscles, which is tones your muscles.

Do squats really tone your legs? ›

Squats. The squat is one of the best exercises to tone legs. It also sculpts the butt, hips, and abs. Squats are ideal if you have back problems.

Are squats the best exercise ever? ›

It's “absolutely, 100 percent true” that squats are one of the best exercises you can do for overall strength and stamina, Hardwick says. “It's probably the most functional exercise,” he explains, “and the one that you probably need most in your life.” Check out more Living Better fitness articles.

Do squats make your legs stronger? ›

Squats — Squatting is one of the best resistance workouts you can do. This exercise works almost all of the muscles in the lower body and is a great way to build leg strength.

What happens if you keep doing squats everyday? ›

Squatting every day will undoubtedly ramp up the amount of volume that you're putting on certain muscle groups. This will in turn allow you to steadily progress in your training while getting through any plateaus you might hit.

Can squats reduce belly fat? ›

There are numerous benefits of squats for weight loss and this is primarily because squats work on your quadriceps, glutes and hammies. In fact, if you've ever wondered “hey can lose belly fat by doing squats?” - our answer is Yes! because this versatile exercise also targets your abdominal muscles.

Is dragon good for weight loss? ›

Research has found that dragon fruit contains phenolic compounds and bioactive phytochemicals, making it an excellent source of antioxidants. Being low in calories makes it an ideal choice for those looking to lose weight. Thus, dragon fruit is not only a tasty snack but also a beneficial one.

Is dragon flag the best core exercise? ›

The dragon flag not only requires unsurpassed core strength but considerable full-body strength as well. Dragon flags are one of the hardest core exercises around. Created by Martial Artist Bruce Lee, the dragon flag is an advanced bodyweight core exercise popular within the calisthenics and strength communities.

What are the benefits of leg balance? ›

When you attempt the one leg balance, your brain is performing a remarkable amount of coordination. It integrates signals coming from the fluid in your inner ears, visual cues from eyes, and even feedback from your joints and muscles.

How do squats change your body? ›

“Squats help make hip and leg bones and joints more resilient through improved bone mineral density,” Ambler-Wright says. That could lower your risk of developing osteopenia or osteoporosis. Squats will help you burn calories. The more muscles an exercise uses, the more calories you'll burn.

What exercise is best to lower blood pressure? ›

Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity.

What muscles do squats work the most? ›

The muscles that squats primarily work are:
  • Glutes.
  • Hamstrings.
  • Quadriceps.
  • Adductors.
  • Calves.
  • Core.
Nov 18, 2020

How do you get power in squats? ›

14 Tips for Improving Your Back Squat
  1. START WITH LOW WEIGHT. Whenever you are looking to improve your back squat form with strength training, it's best that you lower the amount of weight you use at first. ...
  2. HAVE A SPOTTER. ...
  3. GET LOWER. ...
  4. LOOK UP. ...
  5. ADD A BOX. ...
Jul 17, 2020

How do you get the dragon pistol squat? ›

Hold onto a sturdy object and get yourself down into the bottom position of the dragon. From here, point your toes, keep the knee straight and lift your leg as high as you can. Repeat this for 3 sets of 10 reps on each leg.

Are squats the king of all exercises? ›

The squat is frequently referred to as the king of all exercises. And for a good reason. It works some of the biggest muscles in the body, such as the glutes, quadriceps, hamstrings, and core. Strengthening these muscles allows for easy movement and prevents injuries.

How many squats are beneficial? ›

When it comes to how many squats you should do in a day, there's no magic number — it really depends on your individual goals. If you're new to doing squats, aim for 3 sets of 12-15 reps of at least one type of squat. Practicing a few days a week is a great place to start.

What is the best number of squats? ›

If you are training for endurance, aim for 2-3 sets of 12-15 reps. On the other hand, if your main fitness goal is to build muscle, choose to perform 3-4 sets of 8-12 reps. Lastly, for those who are into strength training, keep your reps shorter (2-4 sets of 6-8 reps) but use heavier weights to build up your strength.

Who has the strongest natural squat? ›

Ray Orlando Williams (born 1986) is an American powerlifter, who currently holds the world record for the heaviest drug-tested, raw (unassisted/assisted) squat at 490 kg (1,080 lb).

Which squat is easier on knees? ›

Goblet Squat

The front-loaded weight keeps you more vertical through the movement than when you've got a bar behind your neck. According to Otey, this creates a more vertical tibia, which results in less pressure on the front of the knee.

What is the most functional squat? ›

Front squats are a compound functional strength movement, simulating multiple joints, muscle groups, and stabilizing muscles all in one motion. Front squats make for a great squat alternative due to the load positioning. Your squat can still be performed with less chance to injure your lower back.

How do you train your dragon dragon? ›

In the film, Toothless is an injured Night Fury, the rarest species of all dragons, far faster, aerodynamic and more powerful than the other species, and is large enough to serve as a flying mount for both Hiccup and Astrid.

Is dragon flag good for abs? ›

The dragon flag is an advanced bodyweight core exercise that can help build great overall core strength and incredibly strong, defined, six-pack abs (also known as dragon flag abs). It is credited to martial arts master Bruce Lee and is one of the more advanced ones he used in his physical training.

Where is the dragon exercise held? ›

A P8I aircraft of the Indian Navy arrived at Guam, USA on 14 Mar 23 to participate in 'Exercise Sea Dragon 23', the third edition of the coordinated multi-lateral ASW exercise for Long Range MR ASW aircraft, conducted by the US Navy.

What muscles does dragon flag work? ›

Benefits of the dragon flag

The dragon flag primarily works core muscles like your: rectus abdominis. transverse abdominis. obliques (internal and external)

What bench is best for dragon flag? ›

Use a decline bench - you can do dragon flags with a bigger range of motion. A flat bench happens to be significantly easier (which is why you should start with a flat bench). Use ankle weights. Ankle weights are a great way to add resistance to the dragon flag.

What is the hardest squat? ›

What is the most challenging squat? It's the pistol squat, a movement you do on one leg. However, the pistol squat is more than a single-leg squat.

What are the benefits of dragon push ups? ›

Bruce Lee Dragon Deluxe Rotating Push Up Stands
  • Ideal for beginners or anyone looking for variety in their workouts.
  • Reduces stress on the wrist and shoulder joints.
  • Allows for an increased range of motion.
  • Can be used on the rotation motion or locked in place.
  • Rotating handles that can be used on any flat surface.

What sort of exercise is dragon flag? ›

The dragon flag is an advanced bodyweight core exercise that can help build great overall core strength and incredibly strong, defined, six-pack abs (also known as dragon flag abs). It is credited to martial arts master Bruce Lee and is one of the more advanced ones he used in his physical training.

What is the strongest squat by a woman? ›

Becca Swanson

She's currently the only woman to squat more than 800 pounds. Swanson's best lifts are 854.3 pound squat, 600.8 pound bench, and 683.4 pound deadlift.

Is A squat harder than a deadlift? ›

Since the squat contains greater maximum knee and hip flexion angles (which generally makes a lift harder) and you simply have to move the bar farther (which generally makes a lift harder), of course the squat is going to be harder than the deadlift!”

What type of squat builds the most muscle? ›

5 Best Squat Variations to Build Mass, Muscle and Strength

Which squat is best for bad knees? ›

According to the Arthritis Foundation, a good way to start and to take pressure off the knees is with a wall squat (3). Resting your back against the wall forces good form too. You can also make squats safer for bad knees by reducing the range of motion. Squat only as deep as you can go without pain.

What type of squat is safest? ›

If you've been injured, you know that bouncing back gets tougher every year, so the goblet squat is the safest way to go. If you're new to squatting, using a light weight, do three sets of 10 reps during lower body workouts. As you get stronger, raise the weight using heavier dumbbells or kettlebells.


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