What Is A Dragon Squat?

Published by PowerQuad Fitness on July 10, 2023. 

The dragon squat is a challenging lower body exercise that combines elements of a lunge, squat, and hip hinge. It is a highly effective exercise for improving lower body strength, mobility, and stability. In this article, we will explore the benefits of the dragon squat, how to perform it correctly, and variations of the exercise.

Benefits of the Dragon Squat

1. Builds Lower Body Strength: The dragon squat is a highly effective exercise for building lower body strength, particularly in the quads, glutes, and hamstrings.
2. Improves Hip Mobility: The dragon squat requires a high degree of hip mobility, making it a great exercise for improving hip flexibility and range of motion.
3. Enhances Core Stability: The dragon squat challenges the core muscles, including the abs and lower back, which helps to improve overall core stability and strength.
4. Increases Balance and Coordination: The dragon squat requires a high degree of balance and coordination, making it a great exercise for improving these skills.

How to Perform the Dragon Squat

1. Begin in a lunge position with your right foot forward and your left foot back.
2. Place your hands on your hips and engage your core.
3. Slowly lower your left knee to the ground, while keeping your right knee bent at a 90-degree angle.
4. As you lower your left knee to the ground, shift your weight back onto your right heel, allowing your right knee to track over your toes.
5. Once your left knee touches the ground, hold the position for a few seconds, then push back up to the starting position.
6. Repeat for the desired number of repetitions, then switch legs and repeat on the other side.

Variations of the Dragon Squat

1. Weighted Dragon Squat: Hold a dumbbell or kettlebell in each hand to increase the resistance and challenge your lower body muscles even more.

2. Plyometric Dragon Squat: Add a jump to the movement to increase the intensity and elevate your heart rate.

3. Side-to-Side Dragon Squat: Instead of stepping forward and back, step to the side to target different muscles in your lower body.

Tips for Performing the Dragon Squat Safely

1. Start with a lighter weight or no weight at all until you feel comfortable with the movement.
2. Keep your back straight and your core engaged throughout the movement.
3. Make sure your knees do not go beyond your toes when you lower into the squat position.
4. Use a soft surface, such as a yoga mat or carpet, to cushion your knee when it touches the ground.
5. If you experience any pain or discomfort, stop the exercise and consult a qualified fitness professional.

In summary, the dragon squat is a challenging and effective lower body exercise that targets the quads, glutes, hamstrings, and core muscles. By incorporating this exercise into your fitness routine, you can improve lower body strength, hip mobility, core stability, balance, and coordination. With proper form and technique, the dragon squat can be a safe and effective addition to your workout program.