Single-Leg Dip

The single-leg dip is a more difficult variation to the standard dip. Using only one leg for support increases the resistance placed on the upper body during the movement. The movement specifically targets the chest, shoulders and triceps.


  1. 643_A
    Sit on the floor with your knees bent and feet flat on the floor. Place your hands on the floor behind you. Raise your hips up and support yourself on your hands and feet. Then lift one leg off the floor.
  2. Single-Leg Dip
    Bend your elbows and lower body toward the ground. Tap the floor with your glutes and then press back up and straighten your arms. Return to the starting position and switch legs.

Trainer’s Tips

  • Don't let your upper back round. Keep your chest up and shoulders back.
  • Don't let your head fall. Maintain a natural head position the entire time.
  • Squeeze your triceps at the top of the movement after you press your body back up.