What is Dragon Leg Raise?

The Dragon Leg Raise is a medium-level bodyweight core exercise that uses a controlled leg lift with hands anchored to engage the core and back (lats). It also recruits glutes and posterior chain; focus on posterior pelvic tilt and slow, controlled reps to protect the lower back.

How to Do Dragon Leg Raise

  1. Anchor hands behind head: Lie flat with hands anchored behind your head, elbows forward. Press gently to create upper-back tension and stabilize the torso before movement.
  2. Brace core and lats: Exhale and actively brace your core, engage lats by a gentle pull with the arms, and squeeze glutes to maintain a posterior pelvic tilt.
  3. Lift legs together: Slowly raise both legs using core and lat engagement, keeping legs straight or slightly bent and avoiding momentum throughout the ascent.
  4. Shift weight to upper back: At the top, allow the lower back to lift and shift weight onto the upper back while maintaining a tight core and neutral neck position.
  5. Lower with control: Lower legs slowly, keeping posterior pelvic tilt and core tension. Do not let the lower back arch or let the legs drop; exhale during the descent.
  6. Reset and repeat: Hold slight tension at the bottom, reset your breath and form, then repeat. Stop if you feel sharp lumbar pain and reduce range if needed.

Muscle Groups

Core, Back

Description

Lay on your back and with your hands anchored behind your head.
Actively pull with your arms, elbows forward, contract your glutes - The whole body should be engaged.

Raise your legs by utilising your core & lats. Allow your lower back to lift at the top of the movement, shifting your weight to the upper back.
Lower with control, maintaining PPT (Tuck tailbone, do not allow the back to arch)
Exhale on the way down. Do not let your legs drop at the bottom - keep tension on the core Repeat for repetitions.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Dragon Leg Raise?

The Dragon Leg Raise strengthens the core and upper back (lats), improves posterior pelvic tilt control, and recruits glutes and posterior chain. It enhances spinal stability and anti-extension endurance useful for calisthenics and reducing lower-back strain.

What common mistakes should I avoid when doing this exercise?

Common mistakes include letting the lower back arch, dropping the legs quickly, using momentum, gripping the head with neck tension, and not maintaining posterior pelvic tilt. Focus on slow, controlled reps and proper breathing to avoid these errors.

How can I progress or modify the Dragon Leg Raise?

Regress with bent-knee or tuck leg raises, single-leg raises, or reduced range. Progress by slowing tempo, adding controlled negatives, weighted toes-to-bar variations, or increasing reps and holds. Hanging leg raises are a good alternative for advanced trainees.