Dragon squats, similar to the Pistol Squat, are an advanced exercise that primarily strengthens the glutes, thighs, and core. In this movement, one leg is crossed behind the standing leg as the body lowers into a squat. This exercise promotes balance, stability, and mobility in the hips and ankles.
The exercise Dragon Squats is intended to be used as a hypertrophy, mobility exercise.
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Adductors - The adductors are muscle groups in the thigh that help bring your legs together. They stabilize your pelvis while walking and standing and also assist in movements like crossing your legs.
Dragon Skater squats combine elements of Dragon squats and lunges. They involve crossing the legs like in Dragon squats but place a greater demand on balance. At the same time, they train the thigh and glute muscles similarly to single-leg squats.
Elevated Dragon squats are an easier variation of Dragon squats because they use an elevated surface. This means the free leg doesn't need to be pulled up as much to avoid touching the ground, reducing the compression in the hip. As a result, the overall mobility demands are slightly lower.
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