How to Learn the Dragon Squat
The dragon squat is a single-leg squat in which the free leg crosses behind the working leg. It demands serious leg strength, hip and ankle mobility and balance.
Dragon Squat technique
- Start in a stable single-leg stance
- Brace your core and keep your chest tall
- Shift your weight fully onto the working leg
- Cross your free leg slowly in front of your body
- Keep the heel of your free leg just above the floor
- Push your working knee out throughout the movement
- Lower under control without collapsing
- Drive through your whole foot to stand back up
Key progressions
These are the main building blocks you work on before the Dragon Squat feels solid:
- Pistol Squat
- Assisted Dragon Squat Hold
- Dragon Squat Hip Extension
The 3-stage training path
In Raw Control the Dragon Squat is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Band-Assisted Pistol Squat
- Reverse Pistol Squat With Chest-To-Thigh Lean
- Curtsy Squat
- Band-Resistant Dragon Squat Cross Step
Training 2
- Cossack Squat
- Basic Dragon Squat Variation
- Assisted Dragon Squat Hold
- Dragon Squat Hip Extension
Training 3
- Pistol Squat
- Advanced Dragon Squat Variation
- Seated Dragon Squat Stretch
- Dragon Squat Stretch Lift
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Dragon Squat fits
Each skill line runs through all three levels. This is the path for the Dragon Squat:
More advanced skills
Train the Dragon Squat with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.