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