Single-leg Bench Dip and Kick
Muscle Groups: Triceps
Single-leg Bench Dip and Kick focuses on Triceps, with Abs, Shoulders, Quads, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Bench Dip and Kick with proper form and technique.
- 1
Sit on the edge of a sturdy bench with one hand next to your hip and legs extended in front of you.
- 2
Bend your elbow to lower your body towards the ground, keeping your shoulders down and core tight.
- 3
Push through your palms to lift your body back up, extending your arm while simultaneously kicking one leg straight out in front of you.
- 4
Repeat the dip and kick motion, then switch legs after completion.
Tips for Success
These tips will help you perform Single-leg Bench Dip and Kick safely and effectively while maintaining proper form.
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Keep your elbows close to your body to avoid shoulder strain.
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Engage your core throughout the movement for stability and balance.
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Avoid shrugging your shoulders; keep them relaxed and down during the exercise.
Secondary Muscles
While Single-leg Bench Dip and Kick primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Quads, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-leg Bench Dip and Kick, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Bench Dip and Kick, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
