What is Dragon Leg Raise Hold?

The Dragon Leg Raise Hold is an easy bodyweight core hold that strengthens the rectus abdominis and obliques. Performed lying with hands anchored, it trains core tension, lower abdominal control, and lumbar stability. Difficulty: Easy — suitable for beginners as a static progression before dynamic leg raises.

How to Do Dragon Leg Raise Hold

  1. Set up position: Lie on your back with legs extended and hands anchored behind your head; pull elbows slightly forward to engage the lats.
  2. Engage core: Exhale and brace your entire core, pressing the lower back gently into the floor to maintain spinal contact and steady tension.
  3. Lift legs: Slowly raise both legs off the floor, keeping them as low as possible while the lower back stays pressed to the mat.
  4. Create full-body tension: Tense quads, glutes, and lats to transmit force; imagine a straight line from shoulders to toes for a stable, safe hold.
  5. Hold and breathe: Maintain the hold while breathing steadily; stop and rest if form breaks or you feel lumbar discomfort, then repeat quality-focused sets.

Muscle Groups

Core

Description

Lay on your back, with your hands anchored behind your head.
Engage your lats & core by actively pulling with your arms, elbows forwards.

Raise your legs off the floor - Keep them as low as you can while maintaining Core tension - lower back should remain in contact with the floor.

Generate tension throughout the whole body and hold for time.
(Rest any time the form breaks down)

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Dragon Leg Raise Hold?

It builds lower abdominal strength, core endurance, and lumbar stability while teaching full-body tension transfer. As an Easy-level isometric, it helps beginners improve control before progressing to dynamic leg raises.

What common mistakes should I avoid?

Avoid raising legs too high, allowing the lower back to arch off the floor, and straining the neck. Keep the back pressed, legs low, lats engaged, and stop if you feel lumbar pain or loss of tension.

How can I progress or find easier alternatives?

Progress by increasing hold time, lowering legs closer to the ground, or moving to dynamic leg raises. Easier options include bent-knee holds, single-leg holds, or pelvic tilts to build pelvic control first.