Single Leg Dip on floor

Cómo hacer el Single Leg Dip on floor

1. 1Sit on the floor with your knees bent and feet flat, then place your hands behind your hips, fingers pointing toward your body, roughly shoulder-width apart.
2. 2Press into the floor to lift your hips a few inches off the ground, straightening your arms so your torso is supported by your hands and feet.
3. 3Extend one leg straight out in front of you, keeping it elevated and roughly parallel to the floor, while the opposite foot stays flat on the ground.
4. 4Brace your core and keep your hips level — do not let the extended-leg side drop.
5. 5Bend your elbows to lower your hips toward the floor in a controlled manner, stopping just before you touch down.
6. 6Press through your palms to straighten your arms and return to the starting position, fully extending the elbows at the top.
7. 7Complete all reps on the same leg, then switch legs and repeat.

Consejos de técnica

• Keep your elbows tracking back and slightly inward rather than flaring out wide, so the triceps stay loaded throughout the movement.
• Maintain a slight forward lean in your torso to keep stress on the triceps rather than shifting it entirely to the shoulders.
• Squeeze your glutes and brace your core to prevent your hips from sagging or rotating as you dip.
• Move through the full range — a short, shallow dip reduces triceps activation; aim for at least 90 degrees of elbow bend.
• Keep the extended leg held up actively; letting it rest on the floor reduces the stability demand and makes the movement easier than intended.

Errores comunes

• Letting the elbows flare outward excessively, which shifts load away from the triceps and places unnecessary stress on the shoulder joints.
• Dropping the hips instead of bending the elbows to lower, which turns the movement into a hip drop rather than a proper dip and removes triceps tension.
• Resting the extended leg on the floor, which eliminates the unilateral stability challenge and makes the movement easier without building the intended strength.
• Shrugging the shoulders toward the ears during the press, which loads the levator scapulae and upper traps rather than keeping the emphasis on the triceps and anterior deltoid.
• Placing the hands too far behind the body, which puts the shoulder in an impinged position and can cause discomfort or injury over time.

Preguntas frecuentes