Dragon Mobility Progressions

Progressions

1. 01

   Cross Leg Adductor Lifts

   • Lie on your side with your bottom leg extended straight and the top leg crossed over in front, foot flat on the floor.

   • Prop yourself up on your bottom forearm or keep your head resting on your arm for stability.

   • Engage the adductor muscles of the bottom leg to lift it off the ground in a controlled manner.

   • Squeeze hard at the top of each lift, holding for a brief moment before lowering.

   • Lower the leg slowly over 2-3 seconds — do not let it drop to the ground.

   • Maintain a stable torso throughout — avoid rolling forward or backward during the lift.

   • Breathe steadily, exhaling as you lift the leg and inhaling as you lower it.

   • Complete all reps on one side before switching to the other side.

2. 02

   Diagonal Cross Leg Adductor Lifts

   • Lie on your side with the bottom leg extended straight and the top leg crossed over in front for stability.

   • Lean your torso diagonally forward, propping yourself on your bottom hand or forearm at an angle.

   • Engage the adductors of the bottom leg to lift it off the ground against the increased leverage of the diagonal position.

   • The forward lean shifts the angle of resistance, placing greater demand on the adductors and inner thigh.

   • Squeeze at the top of each lift and hold briefly before lowering with control over 2-3 seconds.

   • Maintain torso stability throughout — do not collapse forward or allow your body to rotate.

   • Breathe steadily, exhaling on the lift and inhaling on the descent.

   • Complete all reps on one side before switching to the other side.

3. 03

   Vertical Cross Leg Adductor Lifts

   • Lie on your side with the bottom leg extended straight and the top leg crossed over in front for stability.

   • Position your torso as vertically (upright) as possible, supporting yourself on your bottom hand with your arm extended.

   • Engage the adductors of the bottom leg to lift it off the ground — the vertical torso maximizes leverage and adductor demand.

   • This is the most challenging torso angle, requiring significant adductor strength and core stability.

   • Squeeze hard at the top of each lift and hold briefly before lowering slowly with control.

   • Maintain an upright torso throughout — do not lean forward or allow yourself to collapse.

   • Breathe steadily, exhaling on the lift and inhaling on the controlled descent.

   • Complete all reps on one side before switching to the other side.

4. 04

   Dragon Adductor Lifts

   • Begin in a dragon squat position: one leg is in a deep squat beneath you while the other leg extends behind you along the ground.

   • Place your hands on the ground in front of you for balance and support in this challenging position.

   • Engage the adductor muscles of the extended rear leg to lift it off the ground in a controlled manner.

   • Squeeze at the top of each lift, feeling the adductors working at their full range under the unique dragon squat angle.

   • Lower the leg slowly with control over 2-3 seconds — do not let it drop.

   • Maintain your balance in the deep squat position throughout — this requires significant coordination and ankle mobility.

   • Keep your chest as upright as possible and your core braced for stability.

   • Complete all reps on one side, then switch legs to perform the dragon squat on the other side.

Common mistakes

• Swinging the Leg
• Rolling the Torso Forward or Backward
• Limited Range of Motion
• Neglecting the Weaker Side