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.
Description
A Single Leg Dip exercise done on the floor focusing on strength and balance.
How to Do Single Leg Dip on floor
- 1Setup
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.
- 2Setup
Lift one leg straight out in front of you, keeping your foot slightly off the floor and your core engaged.
- 3
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.
- 4
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.
- 5
Push through your palms to extend your elbows, lifting your body back to the starting elevated position without letting your hips touch the floor.
- 6
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.
Variations
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Bench dip on floor
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Related Exercises
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