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.
Variations of Single Leg Dip on floor
Roll Biceps Lying on Floor
Target bicep tightness and improve flexibility with this self-myofascial release technique.
Cable Rope Lying on Floor Tricep Extension
Sculpt your triceps with the Cable Rope Lying Tricep Extension. This isolation exercise targets all three heads for improved arm definition and pressing
Roll Triceps Side Lying on Floor
Release triceps tension with this effective side-lying roll stretch. Improve flexibility and reduce soreness in your upper arms using a foam roller on the
Bench dip on floor
Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.
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
- 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.
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Related Exercises
Bench Dip with legs on bench
Master the Bench Dip with elevated feet to sculpt strong triceps. This bodyweight exercise effectively targets your upper arms and shoulders for increased
Bench Dip (knees bent)
Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.
One Arm Dip
Master the one-arm dip for incredible triceps and upper body strength. This advanced bodyweight exercise builds serious power and stability.
Triceps Dip (bench leg)
Strengthen your triceps and sculpt your upper arms with the Triceps Dip. This bodyweight exercise effectively targets your triceps, chest, and shoulders
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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