I did Dragon pistol squat every day for a week – this is the result

Dragon squats are the ultimate aptitude test – stability, flexibility and mobility. Unless you are a magician, you may not practice for the first time, the second time or the tenth time, but the fun is in the learning and I have a lot of fun.

Before I go into detail about my experience with doing 70 dragon squats a day for a week, you might be wondering what leg exercises are. Also known as the Dragon pistol squat, this variation of weight training is one of the most challenging exercises without dumbbells or kettlebells. Just stand on one leg, cut your other leg from behind, and stretch it forward, then practice sitting on one leg.

I would recommend having a pistol in your arsenal already, but I move on to it below. Read on to see what happened during my last seven days of fitness and why it requires proper preparation.

How to make a dragon pistol

We break down how to make a pistol here which is worth reading if you want to find out the basics. Now, let me make a point.

Here’s how:

Start standing with your arms outstretched in front of you and your stomach tightened.
Shift your weight into your left leg, bend your left knee, then start sitting.
At the same time, cut your right leg to the back of your left foot and stretch your leg to the front of the room, swinging it gently. Try not to touch the ground
Keep your left heel down, then open your left foot, bend your right knee and reverse to a standing position.
Change angle

I trained the dragon 70 times every day for a week – this is what happened

This is what happens when I try 70 times a day.

My legs, waist and hips feel tortured without weight

Dragon squats are one-sided exercises that mean you will focus on one side at a time. One-sided exercise reduces muscle imbalances, builds strength and increases mobility and balance. Single leg exercises select the smaller balance muscles needed to perform the movements as well.

By practicing dragon pistols on your right and left separately, theoretically you should be able to develop equal abilities.

One-legged variations also help develop explosive energy when you rely on one leg to perform a sit-up operation. This movement focuses on the pelvic floor muscles, the core muscles, the glutes (the maximus, medius and minimus), quads, hamstrings, adductors and calves – and mine burns, especially the outer glutes.

I added mobile exercises

Exercising without a fever is like eating dinner without cooking it. I started with 10 weight training exercises, raising the legs and modifying the pistol posture – one leg sitting, the pistol sitting up on a box and bending – gradually moving towards My starting representative.

It helped. If you are planning to try this movement, I strongly recommend your mobility habits. We have put together some simple hip mobility exercises and low body stretching exercises here.

I have fallen many times

I tested my balance a lot during dragon sitting. WHO Created this exercise? I only have Just Developed a level of ability with a pistol (hard enough and I used the pistol every day for a week) but it took it to a new place. I used the yoga block walls and the floor for support and still fell.

(Photo credit: Shutterstock)

I made changes

Mobility and flexibility unlocked the ability to do dragon squats, especially around your hips, knees and ankles, so I made adjustments. I have to re-evaluate my goals here. Sure, I would commit 70 times (35 per side), but I would create other exercises and use my reps as a practice rather than a strict reps.

I have used the above exercises to help build balance and stability. One-legged sitting and one-legged sitting are great examples – you keep your balance and put one foot down. Curtsy lunges are probably closest to the dragon squat because you will take your feet behind you even when placing the ball on the floor. But it’s a great jumping off point if you are not there with the pistol and want to copy the movement pattern.

Another weight-bearing leg exercise to try is the shrimp squat, which follows a similar movement pattern, but you will bring your unobtrusive knees to the floor behind you while maintaining balance on one leg (see below). . I feel comfortable and able to use the variation, and it really makes my lower leg very strong.

I’m happy

Although not very successful with this challenge (I still can not make the dragon sit consistently at the time of writing) What is life without minor obstacles? The fun is in development and learning and I have learned a lot about myself, I am not as mobile as I am, I am patient (stubborn) and I do not like beatings.

But it will take me more than a week to beat this weight training and I will have to keep practicing if I want to. See progress. Other than that, a decent semi-representative of the squat pistol is a prerequisite for a dragon squat, so I will take a moment. I was amazed at the Galistine bosses who could do this job as well as brush their teeth.

I almost hit it – once

A week worth of work and 490 (try) representatives later I threw half a dragon pistol. And no one came to testify! Note to yourself: Always record your health challenges.

I sat on the dragon 70 times every day for a week – this is my verdict

This challenge went into the gym where I had to try harder. But if you plan to try it yourself, be careful. Lower back exercises are not suitable for hip, knee or ankle injuries, although it is good to strengthen the joints and muscles around them if you have access to them.