Single-Leg Floor Dip - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Single-Leg Floor Dip

Step by step instructions, muscle activation and variants for the Single-Leg Floor Dip.

EasyTriceps

About this exercise

The single-leg floor dip is a bodyweight triceps exercise performed on the floor with one leg raised. Elevating one leg increases the load on the triceps and anterior deltoid while also engaging the core to maintain a stable position.

How to Perform

  • Sit on the floor with your hands placed flat behind you, fingers pointing toward your feet
  • Straighten your legs and lift your hips off the floor, supporting yourself on your hands and heels
  • Raise one leg off the floor, keeping it straight and parallel to the ground
  • Lower your hips by bending your elbows until they reach approximately 90 degrees
  • Press firmly through your palms to extend your arms and lift your hips back up
  • Keep the raised leg elevated for the duration of the set
  • Complete all reps on one side, then switch the raised leg

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chestTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Single-Leg Floor Dip

The Single-Leg Floor Dip 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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