Also known as: lying leg raise, supine leg raise, advanced leg raises, lying core raises

What is Dragon Leg Raise?

The Dragon Leg Raise is a medium-difficulty bodyweight core exercise that raises the legs while anchoring the upper body to target the abdominals and lats/upper back. It builds core strength, hip control and posterior chain engagement with controlled breathing and pelvic tilt.

How to Do Dragon Leg Raise

  1. Set up position: Lie on your back with knees extended, hands anchored behind your head and elbows forward to prepare a stable base.
  2. Anchor hands: Press hands firmly into the floor behind your head and actively pull with your arms to engage lats and upper back.
  3. Engage core and glutes: Tuck your tailbone into a posterior pelvic tilt, contract glutes and brace the entire core before initiating leg movement.
  4. Lift legs controlled: Raise legs using core and lats, allow lower back to lift slightly while shifting weight to upper back at the top.
  5. Lower with control: Slowly lower legs under tension, maintain posterior pelvic tilt, exhale on descent and stop short of letting legs drop at the bottom.

Muscle Groups

Back, Core

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Dragon Leg Raise?

It strengthens the rectus abdominis, obliques, and lats while improving hip flexor control and posterior chain engagement. Also enhances core-to-upper-back coordination and spinal stability for better posture and calisthenics performance.

What common mistakes should I avoid when doing Dragon Leg Raises?

Common mistakes include arching the lower back without pelvic tilt, letting legs drop at the bottom, relying on momentum, and gripping the head too tightly. Focus on PPT, controlled tempo, and engaging lats to reduce strain.

How can I progress or regress the Dragon Leg Raise?

To progress, add slow negatives, straight-leg holds, ankle weights, or try hanging leg raises. To regress, bend the knees, reduce range of motion, perform reverse crunches, or place hands under hips to assist pelvic tilt.