Single Leg Dip on floor

Strengthen your triceps and improve core stability with the Single Leg Dip on floor. This bodyweight exercise challenges upper body strength and balance.

IntermediateUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Single Leg Dip on floor

Isolation

Roll Biceps Lying on Floor

Upper Arms · Roll

Intermediate

Isolation

Cable Rope Lying on Floor Tricep Extension

Upper Arms · Cable

Intermediate

Isolation

Roll Triceps Side Lying on Floor

Upper Arms · Roll

Beginner

Compound

Bench dip on floor

Upper Arms · Triceps Brachii · Body weight

Intermediate

Description

A Single Leg Dip exercise done on the floor focusing on strength and balance.

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How to do Single Leg Dip on floor

01
Setup
Sit on the floor with your knees bent, feet flat on the ground, and hands placed shoulder-width apart behind you with fingers pointing towards your feet.
02
Setup
Lift one leg straight out in front of you, keeping your foot slightly off the floor and your core engaged.
03
Engage your core and glutes, then push through your palms to lift your hips off the floor, keeping your elbows slightly bent at the top.
04
Slowly lower your hips by bending your elbows straight back until your triceps are parallel to the floor or a comfortable stretch is felt in your chest and shoulders.
05
Push through your palms to extend your elbows, lifting your body back to the starting elevated position without letting your hips touch the floor.
06
Repeat for the desired number of repetitions on one leg before switching to the other leg.

Tips

Maintain a slight bend in your elbows at the top of the movement to keep constant tension on the triceps and protect your elbow joints.
Keep your chest open and shoulders pressed down, away from your ears, to effectively engage your triceps and protect your neck and shoulders.
Focus on controlled eccentric (lowering) movement, taking 2-3 seconds to descend, to maximize muscle engagement and build strength effectively.
Actively engage your core and glutes throughout the exercise to maintain a stable torso and prevent your hips from swaying or dropping unevenly.

Common mistakes

Flaring your elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joints; keep your elbows pointing straight back as you lower your body.
Letting your hips drop too low or touching the floor between repetitions disengages the triceps; maintain constant tension by stopping just before your hips make contact with the floor.
Shrugging your shoulders towards your ears strains the neck and shoulders; actively press your shoulders down and back, away from your ears, throughout the movement.

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Questions

What muscles does Single Leg Dip on floor work?

Single Leg Dip on floor primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.

Is Single Leg Dip on floor good for beginners?

Single Leg Dip on floor is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Single Leg Dip on floor?

You need Body weight to perform Single Leg Dip on floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Single Leg Dip on floor?

Maintain a slight bend in your elbows at the top of the movement to keep constant tension on the triceps and protect your elbow joints. Keep your chest open and shoulders pressed down, away from your ears, to effectively engage your triceps and protect your neck and shoulders. Focus on controlled eccentric (lowering) movement, taking 2-3 seconds to descend, to maximize muscle engagement and build strength effectively. Actively engage your core and glutes throughout the exercise to maintain a stable torso and prevent your hips from swaying or dropping unevenly.

What are common mistakes when doing Single Leg Dip on floor?

Flaring your elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joints; keep your elbows pointing straight back as you lower your body. Letting your hips drop too low or touching the floor between repetitions disengages the triceps; maintain constant tension by stopping just before your hips make contact with the floor. Shrugging your shoulders towards your ears strains the neck and shoulders; actively press your shoulders down and back, away from your ears, throughout the movement.