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 or chair, placing your hands shoulder-width apart on the edge with fingers pointing forward.
- 2
Extend one leg straight out in front of you with the heel on the floor, and plant the other foot flat on the floor directly under your knee.
- 3
Push through your hands and the planted foot to lift your hips off the bench, shifting your weight slightly forward.
- 4
Begin to bend your elbows straight back, lowering your hips towards the floor until your upper arms are parallel to the floor or your elbows form a 90-degree angle.
- 5
As you push back up to the starting position, simultaneously lift your extended leg straight up into a kick, engaging your core and quadriceps.
- 6
Lower your leg back to the extended position with the heel on the floor as you complete the upward movement of the dip.
- 7
Repeat the dip and kick motion for the desired number of repetitions on one side before switching legs.
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.
