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Single-leg Bench Dip and Kick

Angle-Based Images: Single-leg Bench Dip and Kick Video
Angle-Based Images: Single-leg Bench Dip and Kick Video
Angle-Based Images: Single-leg Bench Dip and Kick Video
Angle-Based Images: Single-leg Bench Dip and Kick Video
Angle-Based Images: Single-leg Bench Dip and Kick Video
Single-leg Bench Dip and Kick: Step 1
Step 1 Sitting on the edge of a bench with your hands beside you, walk your feet out so that your torso is perpendicular to the floor, with knees bent at 90 degrees, and arms behind you completely locked out. Raise one foot slightly off the floor.
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Single-leg Bench Dip and Kick: Step 2
Step 2 Bend your elbows to 90-degree angles to lower your body.
Single-leg Bench Dip and Kick: Step 3
Step 3 Then push yourself back and simultaneously kick your leg forward. Pause, and then return to the starting position.

Progressions & Variations

Tips

Keep your chest up and out throughout the entire movement.

Do not let your body sway as you kick your leg.

Do not let your elbows move away from your body throughout the exercise.

Related Exercises

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