One-Leg Box Dragon Press

Technique

How to perform One-Leg Box Dragon Press

1. Set two stable boxes about shoulder width apart with room for your body to move between them.
2. Position the backs of your upper arms and armpit area on the box tops, with the palms flat, fingers toward your feet and elbows straight.
3. Lift clear of the floor and set one knee toward your chest while extending the other leg in line with your torso.
4. Press through the supported straight arms to raise the trunk and hips from horizontal toward vertical, preserving the one-leg shape.
5. Lower under control toward horizontal without bending the elbows, twisting the pelvis or changing which leg is tucked.
6. Repeat the press and return for the planned repetitions rather than treating the lower position as a separate required hold.
7. Lower to the floor, reset and repeat with the other leg extended.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rectus Abdominis, Posterior Deltoid, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.