One-Leg Dragon Press

GymDaze demonstration

Watch One-Leg Dragon Press

Technique

How to perform One-Leg Dragon Press

1. Lie face-up with the palms on the floor beside your hips, fingers toward the feet and elbows straight.
2. Keep the shoulders and upper back supported as you lift the hips and legs to set up the hold.
3. Draw one knee toward your torso and extend the opposite leg in line with the trunk.
4. Press through the straight arms and lower toward a horizontal trunk-and-extended-leg position without letting the waist sag.
5. Maintain that low position and breathe steadily; or repeat vertical presses.
6. Lower to the floor under control and reset before changing the extended leg.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.