Single-leg Dip
Muscle Groups: Triceps, Delts, Chest, Total Body
Single-leg Dip focuses on Triceps, Delts, Chest, Total Body, 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 edge of a sturdy bench or chair, placing your hands on the edge with fingers pointing forward, slightly wider than your hips.
- 2
Extend one leg straight out in front of you, keeping your heel just above the floor.
- 3
Keep your other foot flat on the floor, positioned directly under your knee.
- 4
Slide your hips forward off the bench, supporting your weight with your hands and the foot on the floor. This is your starting position.
- 5
Slowly bend your elbows, lowering your body straight down towards the floor until your upper arms are parallel to the floor.
- 6
Push through your hands and the foot on the floor to straighten your arms and lift your body back to the starting position.
- 7
Keep your extended leg straight and elevated throughout the entire movement.
Secondary Muscles
While Single-leg Dip primarily targets Triceps, Delts, Chest, Total Body , 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.
