Single Leg Dip on floor
Step by step
How to perform
- Bend your right knee and place your right foot on the floor, keeping your left leg extended.
- Push up from your hands and right foot to lift your hips off the floor, keeping your left leg raised parallel to the floor.
- Lower your hips back down towards the floor, without letting them touch, then push back up again.
- Repeat this movement for the desired number of repetitions, then switch legs and repeat on the other side.
Overview
About this exercise
The Single Leg Dip exercise is a lower body workout that primarily strengthens the quadriceps, glutes, and hamstrings while also improving balance and coordination. Suitable for both beginners and advanced fitness enthusiasts, it can be easily modified to match individual fitness levels. Someone would want to do this exercise to build lower body strength, enhance stability, and improve overall body composition.
Coaching cues
Form tips
Balancing is key in a single leg dip. To avoid losing balance, focus on a stationary point in front of you. Also, engage your core and keep your arms extended to your sides for additional stability.
A common mistake is overextending the knee of the standing leg beyond your toes. This can put undue stress on the knee joint and lead to injury. Make sure your knee is directly over your ankle during the dip.
Another common mistake is to perform the exercise too quickly.
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