Single Leg Dip On Floor

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, hip-width apart.
2. Place your hands behind your hips, shoulder-width apart, with fingers pointing toward your heels.
3. Lift your hips off the floor to enter a 'crab' position, then extend one leg straight out in front of you or cross it over the opposite knee.
4. Retract your shoulder blades and keep your chest proud to set a stable base.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your elbows straight back, keeping them tucked close to your torso.
2. Continue the descent until your glutes are just hovering above the floor or your elbows reach a 90-degree angle.
3. Exhale and press powerfully through your palms to extend your arms and return to the starting position.
4. Complete all repetitions on one leg before switching sides to ensure unilateral balance.

Form checklist

• Keep your elbows pointing directly behind you, not flaring out to the sides.
• Maintain a proud chest and avoid shrugging your shoulders toward your ears.
• Keep your hips close to your hands throughout the movement to maximize tricep tension.
• Ensure the lifted leg remains steady and does not swing to create momentum.

Pro tips

• Focus on a hard squeeze of the triceps at the top of the movement to emphasize the peak contraction.
• To increase chest involvement, slightly lean your torso forward while maintaining a neutral spine.

Make it harder

• Elevate your grounded foot on a small step or yoga block to increase the range of motion.
• Add a three-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the single leg dip on floor work?

The single leg dip on floor primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the single leg dip on floor?

The single leg dip on floor requires no equipment — just your body weight.

Is the single leg dip on floor good for beginners?

The single leg dip on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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