Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Dragon Pose — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Dragon pose is a deep low-lunge position for the front of the rear hip and the inside of the front hip. Because it can be intense after training, use blocks or hands for support and keep the front knee aligned with the foot. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Dragon Pose is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Hip flexorsAdductorsGlutes
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep dragon pose mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Shorten the stance and support both hands on blocks. |
How to Do the Dragon Pose
1
From hands and knees, step one foot outside the same-side hand.
2
Slide the rear knee back to a comfortable long-lunge position.
3
Keep the front foot flat and knee tracking over the toes.
4
Stay on the hands or lower to blocks, breathe, and change sides.
Common Mistakes
✕
Letting the front knee collapse inward.
✕
Dropping too deep and creating a pinch at the front of the hip.
Coaching Tips
✓
Use blocks to make the position calm and sustainable.
✓
Keep a small rear-side glute squeeze.
Scaling Options
Easier / Beginner
Shorten the stance and support both hands on blocks.
Harder / Advanced
Lower to the forearms only while the front knee remains aligned.
Related WODs
Use Dragon Pose in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Dragon Pose feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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