What is Dragon Hip Lift?

The Dragon Hip Lift is a low-impact core exercise that lifts the hips while driving one leg upward to engage the core and latissimus muscles. It's an easy-level movement that emphasizes core compression, lat engagement through anchored arms, and hip drive, improving control and coordination.

How to Do Dragon Hip Lift

  1. Set up: Lie on your back with hips flexed and one leg straight pointing to the sky; keep your head neutral and the opposite foot flat.
  2. Anchor hands & head: Place hands behind your head and actively pull with your lats to press the lower back into the floor; maintain neutral neck alignment.
  3. Engage lats & core: Brace your core, inhale, then exhale while compressing the abs; drive the elbows forward slightly to increase lat activation and spinal stability.
  4. Drive leg and lift: Press through the heel of the grounded foot and drive the raised leg upward while lifting hips; squeeze glutes and core to reach the top.
  5. Lower with control: Slowly lower hips and the raised leg, keeping tension in lats and core; control the descent and reset before the next repetition.

Muscle Groups

Core, Latissimus

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. Now lift your hips, by driving your leg upwards, and compressing your core.
Squeeze at the top, lower with control and repeat for repetitions.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Dragon Hip Lift?

The Dragon Hip Lift builds core stability, strengthens the latissimus and posterior chain, and improves hip extension control. Its low-impact, equipment-free design also enhances mind-muscle connection and aids pelvic alignment and transitional strength for more advanced moves.

What common mistakes should I avoid?

Avoid straining the neck, over-arching the lower back, or relying on momentum. Common errors include weak lat engagement and fast descents. Cue active lat pulls, core bracing, and controlled tempo; reduce range of motion if you feel lumbar discomfort.

How can I progress or modify the Dragon Hip Lift?

To progress, increase reps, add a paused squeeze at the top, slow the eccentric, or load with a light weight on hips. Modify by reducing leg range or performing glute bridges. For more challenge, try single-leg dragon hip lifts or weighted hip thrusts.