Technique
- Cross one leg behind the standing one.
- Grab the crossing leg with the opposite hand and squat down.
- Aim to go all the way down, until your hamstrings touch your calf in the squatting leg.
- Aim to keep the held leg straight out and not touching the ground.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Legs
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Progressions
Dragon squat
Advanced
Regressions
Foot-hold hand-assisted dragon squat
Intermediate
View Similar Exercises
View Similar Exercises
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Hand-assisted dragon squat
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Shrimp squat
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Single-leg lunge
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