Mastering a DRAGON SQUAT in 30 Weeks

Join me on my 30 week journey in trying to master the dragon squat! I didn't know how to do a Dragon Squat. Dragon squats are one of the hardest calisthenic leg exercises. Dragons squats are a unilateral compound movement, which means you're training one leg but using multiple muscles and joints. The muscles utilized in the dragon squat are the quads, hamstrings, gluteus maximus, hip abductors, hip adductors, core and calf muscles. Although I'm really confident in performing normal squats, these were tough. To help with training, I used a method called anchoring. Anchoring helps form habits really quickly and I built a system for my training and focused on each week rather then the end goal.

Every Monday morning I bring you Fitness Outrageous. Fit tips. Health hacks. Superhuman strategies! All delivered with a side of hilarious. I'm constantly working to get better at life. Wanna join me? Let's get Fitness Outrageous together :)

[FitnessOutrageous]

The moment I forgot I was supposed to fall

[maxford]

I'm so confused, did I watch this yesterday?

[franciscoriberi]

That was great both as a journey documentation and a testament to the power of habits. Keep up the great work!

[simplylivinlarge]

Watching you for years.. and seeing your journey has been wonderful! I have learned so much from you and now I get the opportunity to look silly trying dragon squats :) thank you!

[Repkord]

A) Congrats... Dragon Squats look stupid hard, I feel like it would take an uncoordinated individual like myself way more than 30 weeks. 🙃
B) Did you get the concept of habit anchoring from Atomic Habits or see it elsewhere? Just finished that book and its got some insanely great life tips in it for habit building!

[redbeard]

I feel like I'm n a time loop. This went up yesterday too didn't it. Is this an edit?

[carmenattallah]

I didn't think it looked that hard. Yep, fell on my butt. Good job Ali!

[marshareed]

You’re too cool! That’s me at the gym trying something new. I just laugh at myself and try again. I don’t care what people think bcz they’re not doing it… I’m really into hard to do workouts!

[tiborkovacs]

Did you have to Scale the Dragon squat down hahah... Good vid thanks.

[tannerkirk]

Dope. I was Looking for a system that starts off with someone much less flexible and week than you started lol. Even when I was squatting 365 for a few reps, I couldn’t even do a slight pistol squat… I’m 6’3 tho and have weird hips I guess. Short Legs.. I’m assuming it’s just my body sucks

[andrewdowney]

Clearly Ali is being meta - the path to success is repetition and adding a little more each day.

[theresapittman]

I am noticing in your gym about waist high, the bars surrounding the pillars bow outward. Is that so when you’re taking gym selfies & editing to make your waist look smaller, the pillar bars don’t look distorted?

[MotoOMG]

well have you mastered it with your right leg ?

[leve]

We call it "The Coffin" on roller skates 😁

[crimsomnia]

The words exercise and sports don't fit my into my vocabulary, but I do prefer jogging and biking over public transport and lead a generally healthy life-style as far as I can tell, so I was rather surprised when someone pointed out to me, doing a dragon squat, that this was supposedly an advanced move. After some research I still can't tell whether it's abnormal or not to pull it off without much effort or practice in calisthenics.

[K.Sherlock-fu]

30 weeks! I can’t continue for that long weeks!