About this exercise
A bodyweight compound movement performed on a chair that combines a tricep dip with a simultaneous leg raise. It targets the triceps and lower chest while engaging the core through the added leg lift.
Sitting Dip and Leg Raise on a Chair
Step by step instructions, muscle activation and variants for the Sitting Dip and Leg Raise on a Chair.
MediumTricepsLower chest
How to Perform
- Sit on the edge of a sturdy chair with hands gripping the seat just outside your hips
- Slide your hips off the seat and support your weight on your hands with legs extended in front
- Lower your body toward the floor by bending your elbows, keeping your back close to the chair
- As you descend, raise one or both legs off the ground
- Push back up to the starting position by straightening your elbows
- Keep your shoulders down and away from your ears throughout
- Control the movement in both directions and avoid locking out your elbows at the top
Muscle Activation
Primary
TricepsLower chest
Secondary
AbsCoreFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Sitting Dip and Leg Raise on a Chair
The Sitting Dip and Leg Raise on a Chair 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.