> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Foot-hold dragon squat
> Advanced · Dynamic · Unilateral. Strength, balance
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 25 s |
## Technique
1. Cross one leg behind the standing one.
2. Grab the crossing leg with the opposite hand and squat down.
3. Aim to go all the way down, until your hamstrings touch your calf in the squatting leg.
4. Aim to keep the held leg straight out and not touching the ground.
**Logging:** Repetitions done on one side.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Progressions
Advanced
## Regressions
Intermediate
Advanced
Advanced
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/foot-hold-dragon-squat-e0gy). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
