Bench Dip with Leg Raise (Padded Stool Supported) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bench Dip with Leg Raise (Padded Stool Supported)

Step by step instructions, muscle activation and variants for the Bench Dip with Leg Raise (Padded Stool Supported).

MediumTricepsCore

About this exercise

A compound bodyweight exercise combining a triceps dip with a simultaneous leg raise, performed with your hands gripping the edge of a padded stool or bench. The dip motion targets the triceps and chest while the leg raise engages the core and hip flexors.

How to Perform

  • Sit on the edge of a padded stool with your hands gripping the edge beside your hips, fingers pointing forward
  • Slide your hips off the stool and extend your legs out in front of you
  • Lower your body by bending your elbows until your upper arms are roughly parallel to the floor
  • As you lower into the dip, raise both legs up to approximately hip height
  • Press through your palms to straighten your arms while lowering your legs back down
  • Keep your back close to the stool throughout the movement
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
TricepsCore
Secondary
QuadricepsFront shouldersUpper chestMiddle chestMiddle backOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Bench Dip with Leg Raise (Padded Stool Supported)

The Bench Dip with Leg Raise (Padded Stool Supported) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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