This article will cover theDragon Walk exercise.

We will detail how you are to perform the Dragon Walk with video, and image examples.

We will also include a written description describing the movements required to perform this exercise.

The article will then cover the equipment needed, its difficulty level, benefits it offers, and the different muscles worked. We will close with various variations you can use in its place.

The exercise is a compound training movement. That just means that it requires movement at multiple of your joint locations.


  • Face forwards.
  • Make sure to keep your back straight.
  • Ensure that you keep your hips at the same height as your shoulders to help protect your back.

Dumbbell High Pull How To

Video Demonstration

Image Example

how to perform the dragon walk exercise man showing an example

Written Description

Step 1: Move down to the floor on your hands and feet in the push-up position.

Step 2: You are going to stagger your hands and feet so that one of your elbows is touching your knee on the same side (for this guide we will assume your left knee is touching your left elbow).

You are now in the starting position for this exercise.

Step 3: Move out of the push-up position by moving your opposite arm and leg forward(right leg and arm)

Step 4: Move back to the push-up position. This time have your right knee touch your right elbow.

Step 5: Now repeat this process with your other arm and leg.

You have now completed one repetition. Repeat for the desired number of reps or time you have selected.

Equipment Required

The Dragon Walk is a Calisthenic exercise.

Since it is a calisthenics exercise, you only need your body to be able to perform it.

Being a calisthenics exercise you can do it at home, a gym or anywhere.

Difficulty Level

The Dragons Walk exercise has a difficulty level of intermediate. Before attempting this exercise, you should first have a solid grasp on the some of the easier exercises that are combined into this one.

These include the plank, walking plank, push-up, and the spiderman push-up.


The Dragon Walk will help you to strengthen multiple muscles groups at the same time.

It is also an excellent way to get your heart rate up for minor conditioning of your heart, lungs, and circulatory system which helps to improve your overall fitness.

It will also help to strengthen your upper body especially your chest, shoulders, and abdominals.

Since it is a compound movement, the Dragon Walk will stimulate a significant number of your muscle fibers while you are performing it.

Compound exercises are also efficient at burning a considerable number of calories in a short amount of time. They burn many calories because of the number of muscle fibers working to do the exercise.

muscles worked

The Primary muscle that this exercise target is your chest. It also uses multiple other muscles to a lesser degree.

The secondary muscles used are your shoulders, abdominals, quadriceps, triceps, lower back, glutes, and the hip flexors.


The fixed version of this exercise is known as the Spiderman push-up. In this variation, your hands are parallel to one another like the traditional push-up, and you will have your feet raised off of the ground.

You can use a weighted vest or weighted clothing to increase the difficulty of it.

Walking push-ups is another variation exercise that you can use in replacement of this exercise.


Focus on improving the number of repetitions or timespan you are performing this exercise for every week or two(also known as progressive overload).

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