Single Leg Dip On Floor
Single Leg Dip On Floor Exercise Description
The Single-Leg Floor Dip is a bodyweight triceps dip performed from the ground that emphasizes the elbow extensors while challenging shoulder and trunk stability. Primary work is done by the triceps brachii, with assistance from the anterior deltoid and pectoralis major to control the shoulder. Scapular stabilizers (notably the lower trapezius and serratus anterior) help keep the shoulders depressed and the chest open, and the core and glutes maintain a neutral pelvis. Lifting one leg increases anti-rotation and pelvic control demands without adding external load. Compared with bench or parallel bar dips, the floor limits depth, encouraging a controlled, shoulder-friendly range of motion while reinforcing proper elbow tracking. Keep all movement pain-free, avoid excessive shoulder extension behind the body, and maintain stacked wrists under the shoulders for stable leverage.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Single Leg Dip On Floor Exercise
‘- Sit on the floor with knees bent and feet flat. Place hands on the floor behind your hips, fingers pointing forward, wrists stacked under shoulders.
– Extend one leg straight in front of you; keep the other foot flat with the knee roughly 90 degrees.
– Brace your core, lift your chest, and set your shoulders by depressing and lightly retracting the scapulae. Neck neutral.
– Press through your palms and the planted foot to lift your hips a few inches off the floor; keep the pelvis level.
– Lower by bending the elbows straight back, keeping forearms vertical and elbows close to the torso. Stop before the shoulders roll forward or when upper arms are roughly parallel to the floor.
– Press through the palms to extend the elbows and return to the top with arms straight but not locked. Keep shoulders away from ears.
– Hold the extended leg steady; avoid swinging or letting the hips sag.
– Keep wrists comfortable and aligned; turn the fingers slightly outward if needed while maintaining shoulder width.
– Perform controlled repetitions, then switch legs.
Single Leg Dip On Floor Tips
‘- Stack your wrists directly under your shoulders to maintain stable leverage.
– Keep your fingers pointing forward, or turn them slightly outward if needed for wrist comfort.
– Extend one leg straight and keep the opposite knee bent about 90° with the foot flat.
– Brace your core, lift your chest, and lightly depress and retract your shoulder blades before lifting.
– Press through your palms and the planted foot to raise your hips a few inches while keeping the pelvis level.
– Bend your elbows straight back, keeping your forearms vertical and elbows close to your torso as you lower.
– Stop your descent before your shoulders roll forward or when your upper arms are roughly parallel to the floor.
– At the top, extend your elbows fully without locking them and keep your shoulders away from your ears.
– Hold the extended leg steady and prevent your hips from sagging or rotating as you move.
– Keep all movement pain-free and avoid excessive shoulder extension behind the body.
Single Leg Dip On Floor Beginner Introduction
With the Single-Leg Floor Dip, beginners encounter a ground-based version of a classic dip that relies entirely on bodyweight. From a seated position on the floor with the hips lifted, one leg extends out while the arms support the body. This simple setup creates significant work for the backs of the upper arms as they straighten and bend, similar to other triceps dips but with less equipment and a lower starting height.
Alongside the triceps, the front of the shoulders and the chest assist in guiding the upper body, while muscles around the shoulder blades and ribcage contribute to steady, supported shoulders. The core and glutes play a major role in holding the hips level so the torso resists twisting as the single leg hovers. Because the floor naturally limits how far the body can sink, the movement generally stays in a moderate range that favors controlled, deliberate motion. This makes the exercise well suited for learning to coordinate arm strength with shoulder stability and whole-body tension in a compact, at-home-friendly format.