Single-leg Dip
Muscle Groups: Triceps
Single-leg Dip 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 Dip with proper form and technique.
- 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.
- 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.
Tips for Success
These tips will help you perform Single-leg Dip safely and effectively while maintaining proper form.
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Don't let your upper back round. Keep your chest up and shoulders back.
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Don't let your head fall. Maintain a natural head position the entire time.
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Squeeze your triceps at the top of the movement after you press your body back up.
Secondary Muscles
While Single-leg Dip 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 Dip, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Dip, 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.
