I did the dragon pistol squat exercise every day for a week — here are the results

Man outdoors on grass performing a single leg squat variation with hands on hips and right leg extended behind left
(Image credit: Shutterstock)

Dragon squats are the ultimate ability test — stability, flexibility and mobility. Unless you’re some sort of magician, you may not nail the lower body exercise the first, second, or tenth time, but the fun is in the learning, and I had a lot of fun. 

Before I detail my experience with doing 70 dragon squats a day for a week, you might be wondering what the leg exercise is. Also known as the dragon pistol squat, the bodyweight squat variation is one of the most arduous calisthenics exercises without dumbbells or kettlebells. Simply stand on one leg, cross your other leg behind and extend it forward, then perform a one-legged squat. 

I recommend having pistol squats already in your arsenal, but I get on to that below. Read on to see what happened during my latest seven-day fitness challenge and why this requires proper preparation.

How to do dragon pistol squats

We break down how to do pistol squats here, which is well worth a read if you want to swat up on the basics. Now, let’s take things up a notch.

Here’s how:

  • Start standing with your arms extended out in front of you and your stomach engaged
  • Shift your weight into your left leg, bend your left knee, then begin squatting
  • At the same time, cross your right leg behind your left and extend the leg toward the front of the room by gently swinging it around. Try not to touch the ground
  • Keep your left heel planted down, hold, then drive through your left leg, rebend the right knee and reverse back to the standing position
  • Switch sides

I did 70 dragon squats every day for a week — here's what happened

Here's what happened when I attempted 70 reps a day. 

My legs, glutes and hips felt tortured without weights

Dragon squats are a unilateral compound exercise, meaning you’ll focus on one side at a time. Single-sided exercises help reduce muscular imbalances, build strength and improve mobility and balance. Single-leg exercises recruit the smaller stabilizer muscles needed to perform the movement, too. 

By performing the dragon pistol squat on your right and left side separately, in theory, you should be able to develop equal ability. 

The single-leg squat variation also helps develop explosive power, as you rely on one leg to execute the squat. The move targets the hip flexors, core muscles, glutes (the maximus, medius and minimus), quads, hamstrings, adductors and calves — and mine were on fire, especially the outer glutes.

I added mobility drills

Tackling any exercise without warming up is like eating your dinner without cooking it. I started with 10 reps of bodyweight squats, box step-ups and pistol squat modifications — single-leg squats, pistol squats elevated on a box and curtsy lunges — gradually building toward my starting reps. 

It helped. If you plan to try this move, I strongly recommend a mobility routine of your own. We put together some simple hip mobility exercises and lower-body stretches here.

I fell over multiple times

I severely tested my balance during the dragon squat. Who invented this exercise? I’ve only just developed a level of ability with pistol squats (difficult enough, and I did pistol squats every day for a week), but this took it to a new place. I used a wall, yoga block and the floor for support — and still fell over. 

I made modifications

Mobility and flexibility unlock the ability to do dragon squats, especially around your hips, knees and ankles, so I made modifications. I had to reassess my goals here. Sure, I’ll commit to 70 reps (35 per side), but I’ll build in other exercises and use my reps as a practice rather than strict reps. 

I used the exercises above to help build balance and stability. The curtsy lunge and single-leg squat are great examples — you’re still balancing on and loading one leg. Curtsy lunges are probably closest to the dragon squat, as you’ll take your leg behind you, albeit resting the ball of the foot on the floor. But it’s a great jumping-off point if you’re not quite there with pistol squats and want to replicate the movement pattern. 

Another bodyweight leg exercise worth trying is the shrimp squat, which follows a similar movement pattern, but you’ll tap your non-dominant knee to the floor behind you while balancing on one leg (see below). I felt far more comfortable and capable of using the variation, and it really fired up my lower legs. 

I had fun

Despite not being that successful with this challenge (I still can’t consistently do the dragon squat at the time of writing), what’s life without a little challenge? The fun is in the development and learning, and I learned a lot about myself — I’m not as mobile as I tout, I’m patient (stubborn) and I don’t like being beaten. 

But it’ll take more than a week for me to beat this bodyweight leg exercise, and I’ll need to continue practicing if I want to see progress. Besides, a half-decent rep of a pistol squat is a prerequisite for a dragon squat, so I’ll take a while. I’m in awe of the calisthenics masters who can perform this task as breezily as if brushing their teeth. 

I nearly nailed it — once

A week’s worth of work and 490 (attempted) reps later, I semi-nailed a dragon pistol squat. And no one was there to witness it! Note to self: always film your fitness challenges. 

I did 70 dragon squats every day for a week — here’s my verdict 

This challenge goes into the vault of exercises I must try harder at. But if you plan to try for yourself, take care. The lower body exercise isn’t suitable for hip, knee or ankle injuries, though it is good at strengthening the joints and muscles around them if you can access them. 

More from Tom's Guide

Sam Hopes
Senior Fitness Writer, Fitness and Mobility Coach

Sam Hopes is a level 3 qualified trainer, level 2 reiki practitioner and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3.

Having worked with fitness studios like F45 and Virgin Active, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

Read more
Man performing bodyweight squat outside by the ocean during outdoor workout
I did squats with curtsy lunges every day for a week — here's what happened to my body
a woman's abs
I did 70 Turkish sit-ups every day for a week — here’s what happened to my abs
a photo of a woman doing an elbow plank
I hate up-down planks — so I did 20 reps a day for 2 weeks anyway and this is what happened to my core
Woman performing a push-up bodyweight workout outdoors on a deck by the ocean
I did 70 weighted push-ups every day for a week — here’s what happened to my upper body
man doing kettllebell swing exercise
I did 50 kettlebell swings every day for two weeks — here's what happened my body
Man holding one of the best kettlebells up to his shoulder using left arm against a grey backdrop
I tried this 4-move kettlebell workout to build full-body strength — here's what happened to my body
Latest in Fitness
Man doing prisoner squat exercise near the water
Forget stretches — mobility coach shares 'squat like a baby' routine to boost hip flexibility and build lower-body strength
a woman smiling listening to music on headphones
I tried the 75 'soft' challenge for a week — here's why I'm going to stick with it
a photo of a woman with strong abs
I tried this 7-minute intense core workout — here’s what happened to my abs
Left image Jordan Chiles, right image Simone Biles both competing in gymnastics
I tried Olympic Champion gymnast Simone Biles’ ab workout — here’s what happened to my core
Close-up photo of the black version of Samsung's Galaxy Ring held between thumb and index finger in front of a garden.
Samsung patent suggests a future Galaxy Ring will include a temperature sensor — here's how it could work
a woman's abs
Forget sit-ups — build core strength and boost your mobility in just 15 minutes with this Pilates routine
Latest in Features
A woman with dark curly hair holds her hand to her forehead in frustration because she cannot sleep at night due to too much light coming in her bedroom window
Trouble sleeping? 5 things in your bedroom that could be sabotaging your sleep
Robot looking at a laptop/Future AI generated image
I test AI chatbots for a living — 7 common glitches and what to do when they happen
A Rollei 35AF film camera
I’ve seen the future of film photography — 3 next-gen gadgets I'm excited about
A white Sigma BF camera
I just tried the one camera I’m most excited to test this year — and yes, it’s the Sigma BF
A woman wearing a grey sports bra sleeping on her front with arms overhead next to gym bag and skipping rope. Tom's Guide Sleep Week 2025 logo
I'm training for the London Marathon — here's how sleep makes you a better runner
A white Sigma BF camera
I tried 5 next-level cameras, from the Sigma BF to a cutting-edge drone — here's why they made me rethink photography