The dragon squat is one of the hardest calisthenics leg exercises, demanding an exceptional mix of strength, balance, and mobility at the same time. You squat down on one leg while the free leg wraps behind and across the standing leg, hovering just off the ground. Even people who can do pistol squats and shrimp squats with ease — plus front splits, side splits, and bridges — often struggle hard the first time they try it.
What makes it so unusual is the combination of keeping the lower leg off the ground while finding the right center of gravity. Neither pistols nor shrimps prepare you for that specific balance problem, so it has to be trained directly.
How to do it
Stand on one leg. Sweep the free leg behind and across your standing leg as you squat down, keeping the free lower leg hovering off the floor the whole way. Sink as deep as your mobility allows, then drive back up through the standing foot without letting the free leg touch down.
Progressions
Break the movement into easier steps and work your way up:
- Hand-supported dragon squat — hold on to something solid. Your hands take weight off the legs; over time, decrease the support so the legs work more and more
- Leg-supported dragon squat — let the free leg rest lightly on the ground or a support
- Elevated dragon squat — stand on a box or step so the free leg has room to swing through; great for combining the mobility and balance work
- Full dragon squat
If you're stuck at a progression, attack the specific weak point holding you back:
- Strength: go back to pistols — elevated pistols or assisted pistols on a door frame
- Ankle mobility: deep squat work, kneeling flows, and lunge variations
- Hip mobility: the figure-four stand-up-and-switch and the shin-and-instep leg raise
- Balance: elevated dragon squats plus regular single-leg balance work
See more here:
Video by Summerfunfitness
Target
- Sets: 3
- Reps: 5 per leg
- Rest: 90 seconds between sets
Key tips
- Always train both sides, even if you only want the skill on one. The weak side prevents imbalances — and research shows strengthening one limb even improves the other
- The balance is the hardest part. Practice finding your center of gravity with light hand support before chasing depth
- Reduce hand support gradually rather than dropping it all at once
- Don't skip the mobility work; strength alone won't get you into the bottom position