Dip Leg Raise A Padded Stool Supported
Dip Leg Raise A Padded Stool Supported Exercise Description
The Dip Leg Raise (padded stool supported) is an assisted dip that targets the triceps while also engaging the chest and front shoulders. Your heels rest on a padded stool to reduce the effective load and help you maintain raised legs, similar to an L-sit position. This setup encourages a controlled, upright torso and quiet lower body so you can focus on clean elbow extension and stable shoulders. Expect the triceps brachii to do most of the pressing work, with help from the pectoralis major and anterior deltoids. Scapular stabilizers (lower trapezius and serratus anterior) keep the shoulders depressed and steady, while the abdominals and hip flexors hold the legs raised isometrically. The goal is smooth, pain-free range of motion with neutral spine, shoulders down and back, and forearms staying vertical.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Psoas Major, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Dip Leg Raise A Padded Stool Supported Exercise
‘- Place a padded stool/box in front of the dip bars so your heels can rest on it with hips flexed about 90 degrees.
– Grip the bars at shoulder width; start tall with elbows straight, ribs down, and shoulders depressed and lightly retracted.
– Set whole‑body tension; keep wrists neutral and forearms vertical.
– Lower under control by bending the elbows as the torso stays mostly upright; elbows track slightly back.
– Descend until upper arms are about parallel to the floor (or shoulders just below elbows), within a comfortable, pain‑free range.
– Press through the bars to extend the elbows and return to the start without harsh lockout.
– Keep shoulders away from ears; avoid forward head, rib flare, or arching the low back.
– Maintain light contact on the stool—do not push off, bounce, or swing.
Dip Leg Raise A Padded Stool Supported Tips
‘- Rest your heels lightly on the padded stool with hips flexed about 90 degrees so the legs can stay calmly raised.
– Grip the dip bars at about shoulder width to set a stable base for the arms and shoulders.
– Start tall with elbows straight, ribs down, and shoulders depressed and lightly retracted.
– Set whole‑body tension and keep a neutral spine so the torso stays controlled and mostly upright.
– Keep wrists neutral and forearms vertical throughout the movement.
– Lower under control by bending the elbows while letting them track slightly back.
– Descend only until your upper arms are about parallel to the floor (or shoulders just below elbows) within a comfortable, pain‑free range.
– Press through the bars to extend the elbows smoothly and return to the start without a harsh lockout.
– Keep shoulders down away from the ears and avoid forward head, rib flare, or arching the low back.
– Maintain only light contact on the stool—do not push off, bounce, or swing with the legs.
Dip Leg Raise A Padded Stool Supported Beginner Introduction
The Dip Leg Raise (padded stool supported) is a supported dip variation that blends upper-body pressing with a strong midsection challenge. The hands are on dip bars while the heels rest lightly on a cushioned surface in front, with the hips bent roughly to a right angle so the legs extend forward in an L‑sit style shape. This setup eases the overall load and encourages a tall, steady body position, letting the arms and shoulders guide the motion while the lower half stays still.
Most of the push comes from the triceps, with extra effort from the chest and the front of the shoulders. Muscles around the shoulder blades and along the ribcage help the shoulders stay anchored and steady. At the same time, the abs and hip flexors work without moving to keep the legs hovering in place. The movement emphasizes a smooth, comfortable range, a natural spine position, and vertical forearms under the bars for a precise, controlled dip pattern.