Single-Leg Bench Dip and Kick

The single-leg bench dip and kick improves arm strength by targeting your triceps while also challenging your core. By standing on one leg, the exercise forces your triceps to control more of your body weight.


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    Sitting on the edge of a bench with your hands beside you, walk your feet out so that your torso is perpendicular to the floor, with knees bent at 90 degrees, and arms behind you completely locked out. Raise one foot slightly off the floor.
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    Bend your elbows to 90-degree angles to lower your body.
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    Then push yourself back and simultaneously kick your leg forward. Pause, and then return to the starting position.

Trainer’s Tips

  • Keep your chest up and out throughout the entire movement.
  • Do not let your body sway as you kick your leg.
  • Do not let your elbows move away from your body throughout the exercise.