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How To Do Dragon Twists With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_DRAGON_TWISTS.jpg" } }, "headline":"How To Do Dragon Twists With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-11", "description":"Learn How To Do Dragon Twists With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_DRAGON_TWISTS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Exercising is about so much more than getting ripped and lifting heavy. In fact, a great exercise program can benefit your posture, your balance, and your strength; helping you to move easily through all life throws at you. Here we’re going to teach you a fun—yet challenging—exercise that will build your lower body strength, improve your posture, and help you develop stability and balance: the dragon twist.</p> <p>To perform the dragon twist, stand with your feet a little outside of hip-width apart. Point your toes slightly outward. Turn on your left heel and right toe. Drop your right knee so it touches the floor just outside of your left heel, then twist back as you press yourself up to standing. Now repeat the movement on the opposite side. Dragon twists are more than just a move with a cool name—they’ll really test your strength and balance, giving you incredible lower body results.</p> <p>If you’re new to bodyweight exercise, you may want to start out with the bear squat. That beginner move will get you on track to doing dragon twists in no time. Start in downward dog with your hands and toes on the floor and your butt pointed toward the ceiling. Slowly bend your knees and drop them down as close to the floor as you can without rounding or arching your back. Press through your toes to return to the starting position. You can also do this exercise with your hands on a chair rather than on the floor. Either way you do it, this gentle move will increase your quad and glute strength.</p> <p>When you’re comfortable with bear squats, check out the alternating curtsy lunge. Step your left leg back directly behind your right leg. Bend your left knee and bring it close to the outside of your right heel, almost as though you’re doing a curtsy. Press yourself back up, then switch to perform the move with the opposite leg. This move targets your inner thighs and the smaller glute muscles that help stabilize your hips and keep you balanced. Plus, it’s the perfect move to help you transition to the dragon twist.</p> <p>Now let’s hop in by learning how to do the perfect dragon twist.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand up with your feet just outside of hip-width apart and your toes pointed outward.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-LR-1.jpg" class="img-fluid" alt="dragon-twist-1"> </picture> <li>Pivot on your left heel and right toe 90 degrees to enter a lunge position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-LR-2.jpg" class="img-fluid" alt="dragon-twist-2"> </picture> <li>Bend your right knee and drop it toward the floor. Let your knee touch the ground on the outside of your left heel.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-LR-3.jpg" class="img-fluid" alt="dragon-twist-3"> </picture> <li>Press yourself up as you pivot back to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-LR-4.jpg" class="img-fluid" alt="dragon-twist-4"> </picture> <li>Switch to perform the move on the opposite side. Continue alternating until you’ve completed a set. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-LR-5.jpg" class="img-fluid" alt="dragon-twist-5"> </picture> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As you descend, make sure both of your knees track in the same direction as your toes in order to protect your joints. Your feet will look like they’re aiming inward slightly because of the direction of your knees.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-LR-6.jpg" class="img-fluid" alt="dragon-twist-6"> </picture> <li>Inhale as you drop down, then exhale to propel yourself back upward.</li> <li>Keep your torso as vertical as possible throughout the movement. It’s especially important not to let your body round forward as you drop to the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-7.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-7.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-7.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dragon-twist-LR-7.jpg" class="img-fluid" alt="dragon-twist-7"> </picture> <li>Leg position is important here. Make sure that you start with your feet right outside of hip-width and keep them there through the whole movement. If you go too far you’ll be doing more of a classic lunge, and if your feet are too close together you’ll run into your own calf as you try to drop down.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>This move will really challenge both your strength and your balance. Be sure to start nice and slow while focusing on the cues we’ve given you here. Over time you can pick up the pace so that you’re shifting in a swift, fluid motion from right to left.</p> <p>Again, because this move is so tricky, don’t be afraid to start out with a beginner or intermediate move instead. The bear squat is a gentle move to begin building lower body strength while stretching the back side of your body. Master the bear squat and you’ll be ready to tackle the alternating curtsy lunge. Both of these moves are designed to help you progress toward the dragon twist. Move at your own pace, and take advantage of these simpler modifications.</p> <p>Now that you’ve got all the information you need to do the perfect dragon twist, it’s time to try it out! Add a set to your next workout or take a break at work and knock out a few repetitions.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-curtsy-lunge/">Alternating Curtsy Lunges</a>.</p> </section> </article>

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