Also known as: alternating leg lower, alternating leg lowers, lying leg lowers, single leg lowers

What is Dragon Alternating Leg Lower?

The Dragon Alternating Leg Lower is a lying bodyweight core exercise where you lower one straight leg at a time while keeping the lower back pressed to the floor. It targets the deep abdominals and hip flexors, emphasizes lat and core tension, and is rated easy for beginners.

How to Do Dragon Alternating Leg Lower

  1. Start position: Lie on your back with hands anchored behind your head, hips flexed and both legs straight pointing to the sky; keep head neutral.
  2. Set tension: Engage lats and brace your core by pulling elbows forward and pressing the lower back into the floor before beginning the movement.
  3. Lower one leg: Slowly lower one straight leg toward the floor with control while the other leg remains static and toes pointed behind you.
  4. Maintain contact: Keep the lower back glued to the floor by tightening the core; stop or reduce range if your lumbar spine begins to arch.
  5. Return and switch: Use core control to lift the lowered leg back to vertical, then repeat the same controlled descent with the opposite leg.
  6. Breathing cues: Inhale before each descent and exhale as you return; maintain steady breathing and stop if form breaks or you feel sharp pain.

Muscle Groups

Core

Description

Lay on your back, with your hands anchored behind your head, head neutral. Start with your hips flex & leg straight, pointed to the sky.
Engage your lats & core by actively pulling with your arms, pressing the lower back into the floor & driving the elbows forwards.
Lower one leg with control, while keeping tension on your core & not allowing your lower back to lose contact with the floor.
Keep the other leg static, flexing your quads and pointing your toes to behind you.
Return to the start & switch sides. Repeat for repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Dragon Alternating Leg Lower?

This exercise builds core stability and anti-extension strength by training the deep abdominals and hip flexors. It improves pelvic control, low-back protection, and can be done anywhere without equipment to enhance movement quality.

What common mistakes should I avoid?

Common errors include letting the lower back arch, using momentum instead of core control, lowering too far past your control point, and failing to brace the lats and core before descent.

How can I progress or regress this exercise?

Regress with bent-knee leg lowers, smaller range of motion, or single-leg holds. Progress by slowing tempo, increasing range toward the floor, adding light ankle weight, or combining with hollow body holds.