Also known as: dragon hold, leg raise hold, lying leg raise, lying leg raise hold, core leg hold

What is Dragon Leg Raise Hold?

The Dragon Leg Raise Hold is an easy isometric core exercise that targets the abs and hip flexors. Performed lying on your back with hands anchored, it builds core endurance and lower abdominal control while keeping the lower back flat.

How to Do Dragon Leg Raise Hold

  1. Lie flat: Lie on your back with hands anchored behind your head, legs extended and feet together. Keep the lower back gently pressed to the floor.
  2. Anchor hands: Actively pull back with your hands and bring elbows forward to engage lats; create full-body tension to stabilize the spine and protect the lower back.
  3. Raise legs: Lift both legs off the ground slowly, keeping them as low as possible while maintaining core tension and contact between lower back and floor.
  4. Hold steady: Breathe evenly and hold total-body tension, focusing effort through the abs. Avoid neck strain and stop the set if lower-back arching begins.
  5. Lower and rest: When form degrades, slowly lower the legs to the floor, rest briefly, then repeat. Progress by increasing hold time or number of repetitions.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Dragon Leg Raise Hold?

This exercise increases lower-ab endurance, hip-flexor strength and overall core stability. It teaches lumbar control while reducing impact, improving posture and assisting performance in leg raises, planks, and athletic movement patterns.

What are common mistakes to avoid?

Common mistakes include arching the lower back, gripping the neck, raising legs too high, holding your breath, or rushing the movement. Keep the lower back in contact with the floor and maintain steady breathing and tension.

How can I progress or modify this exercise?

To progress, increase hold time, lower legs closer to the floor, or try single-leg holds and added ankle weight. For easier options, bend the knees or perform a hollow hold or supported leg raises.