Also known as: lying hip lift, supine hip raise, hip raise, supine hip drive, lying hip drive

What is Dragon Hip Lift?

The Dragon Hip Lift is an easy bodyweight core exercise that raises the hips while activating the core and latissimus (lats). It focuses on core compression, hip drive and lat engagement for stability. Suitable for beginners, it teaches controlled hip extension and spinal alignment without equipment.

How to Do Dragon Hip Lift

  1. Lie on back: Lie on your back, hands anchored lightly behind your head, head neutral; bring hips slightly flexed and one leg straight pointed toward the ceiling.
  2. Engage lats and core: Pull slightly with your arms to engage the lats, press the lower back into the floor, and brace the core before initiating movement.
  3. Drive hip upward: Drive your anchored elbow and ribs forward while lifting the hips by pushing the straight leg upward and compressing the core at the top.
  4. Squeeze and hold: Squeeze the glutes and core at the top for one second, keeping the neck relaxed and tension in the lats to protect the spine.
  5. Lower with control: Slowly lower hips and the raised leg with control, maintaining core tension and spinal neutrality; reset breath and repeat for prescribed repetitions.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Dragon Hip Lift?

This exercise strengthens the core and latissimus while improving hip drive, pelvic control, and shoulder-lat stability. It requires no equipment, supports better spinal alignment, and helps build neuromuscular control useful for other hip-extension and pulling movements.

What are common mistakes when performing the Dragon Hip Lift?

Common mistakes include neck tension from pulling too hard with the hands, arching the lower back, using momentum instead of core compression, and failing to engage the lats. Fix by tucking the chin, bracing the core, and moving slowly with controlled range-of-motion.

How can I progress or regress this exercise?

To regress, bend the raised leg, reduce range-of-motion, or practice isometric pelvic tilts. To progress, increase hold time, perform single-leg variations, add a small weight on the pelvis, or pair with dynamic hip-extension drills for strength.