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Single-leg Dip

Difficulty Level

Intermediate

Focus

Strength

Muscles Involved

Triceps, Delts, Chest, Total Body

Equipment

No Equipment

Progression

Body-weight Dip

Progression

Bench Dip

Angle-Based Images: Single-leg Dip Video
Angle-Based Images: Single-leg Dip Video
Angle-Based Images: Single-leg Dip Video
Angle-Based Images: Single-leg Dip Video
Angle-Based Images: Single-leg Dip Video
Single-leg Dip: Step 1
Step 1 Sit on the floor with your knees bent and feet flat on the floor. Place your hands on the floor behind you. Raise your hips up and support yourself on your hands and feet. Then lift one leg off the floor.
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Single-leg Dip: Step 2
Step 2 Bend your elbows and lower body toward the ground. Tap the floor with your glutes and then press back up and straighten your arms. Return to the starting position and switch legs.
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Progressions & Variations

Tips

Don't let your upper back round. Keep your chest up and shoulders back.

Don't let your head fall. Maintain a natural head position the entire time.

Squeeze your triceps at the top of the movement after you press your body back up.

Related Exercises

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