Quick Answer
Dragon Pose is a intermediate yoga exercise that targets your hip flexors and quadriceps. It uses only your bodyweight. From all-fours, step right foot outside right hand into a deep low lunge.
Video Tutorial
How to Perform the Dragon Pose
- 1
From all-fours, step right foot outside right hand into a deep low lunge.
- 2
Lower back knee to floor; sink hips down and forward.
- 3
Frame the front foot with hands or forearms (more intense).
- 4
Front knee can move slightly outside front foot for deeper hip stretch.
- 5
Hold for 3–5 minutes, then switch.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Dragon Pose isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Dragon Pose work?
The Dragon Pose primarily targets your hip flexors and quadriceps.
What equipment do I need for the Dragon Pose?
The Dragon Pose needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Dragon Pose suitable for beginners?
The Dragon Pose is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Dragon Pose should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Dragon Pose every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hip flexors and quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.