One-Leg Dragon Press

Technique

How to perform One-Leg Dragon Press

1. Lie on your back with your hands flat on the floor beside your hips, fingers pointing toward your feet and arms fully straight.
2. Engage your core and glutes, then lift your hips and legs so your body forms a straight line from shoulders through toes like the top of a dragon flag.
3. Keeping your left leg straight, bend your right knee and tuck your right foot toward your glutes, maintaining neutral scapulae and a slight posterior pelvic tilt.
4. Press firmly through your hands and contract your posterior chain to hold your torso and left leg parallel to the floor while the right leg remains tucked.
5. Maintain the one-leg dragon press position for the prescribed duration, breathing steadily and keeping elbows and the extended leg completely locked.
6. Lower your hips and legs back to the floor under control, switch legs, and repeat for the recommended number of holds.

Recommended external demonstration

Watch One-Leg Dragon Press

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.