Single Leg Dip On Floor
Single Leg Dip On Floor is a beginner bodyweight exercise for the triceps, with the chest (pectoralis major) and shoulders (anterior deltoids) assisting. Most lifters train it for 2 to 3 sets of 8 to 15 reps.
Sit on the floor with your knees bent and feet flat. Place your hands on the floor behind you, fingers pointing toward your feet. Press through your palms and one foot to lift your hips off the ground into a supported bridge position, while extending the other leg straight or slightly elevated off the floor. Keep your chest open, shoulders back, and core engaged. Slowly bend your elbows to lower your hips toward the floor in a controlled motion without fully sitting down. Once you reach a comfortable depth, press through your palms and grounded foot to extend your elbows and lift your hips back up. Repeat for the desired reps, then switch legs and repeat on the other side. Maintain stability throughout and avoid letting your hips drop unevenly. **Key Tips:** - Keep hips lifted and controlled throughout the set - Avoid collapsing through the shoulders - Move slowly to maintain balance and triceps tension
How to Do the Single Leg Dip On Floor
- Sit on the floor with knees bent, feet flat and hands behind your hips, fingers pointing toward your feet.
- Press through your palms and one foot to lift your hips a few centimetres off the floor.
- Extend the other leg straight out and hold it just above the ground with the thigh engaged.
- Keep your chest open and shoulders pulled back and down away from your ears.
- Bend your elbows straight back to lower your hips toward the floor without sitting down.
- Press through your palms to straighten your elbows and lift your hips back up level.
- Complete all reps on one side, then switch the raised leg and repeat.
Common Mistakes
- Hips tilting to one side: The unsupported side drops because the core and glutes switch off. Squeeze the glute on the planted leg and keep the pelvis level.
- Shoulders shrugging forward: Letting the shoulders roll forward loads the front of the joint. Keep the chest open and shoulders down throughout.
- Elbows flaring outward: Flared elbows shift work away from the triceps. Point the elbows straight back as you bend.
- Pushing with the leg: Driving up mostly through the grounded foot turns it into a bridge. Keep the planted leg as a light support and let the arms do the work.
Programming Tips
Do 2 to 3 sets of 8 to 15 reps per leg near the end of an upper body or arm session, or as part of a home bodyweight circuit. It is a triceps builder and a stability drill that needs no equipment, so it suits travel workouts and beginner programmes.
Keep fingers pointing toward your feet and hands close to the hips. Start with bodyweight only and master two-leg floor dips for 15 reps first, then move to the single leg version. Progress by adding a two-second lowering phase, a pause at the bottom, or moving to a bench dip. The most common fault is the pelvis dropping on the raised leg side; fix it by bracing the abs and squeezing the planted glute before every rep.
Common Questions
What does a single leg floor dip work?
It mainly works the triceps, with the front delts and chest assisting. The raised leg adds work for the core and the glute on the planted side.
Are floor dips effective for triceps?
Yes, for beginners they are an effective triceps exercise. The short range limits how much they build advanced lifters, who should progress to bench or parallel bar dips.
Are floor dips bad for your shoulders?
Floor dips are one of the most shoulder friendly dip variations because the range is short. Keep the shoulders pulled back and stop if you feel pinching at the front of the joint.
How many single leg floor dips should I do?
Aim for 2 to 3 sets of 8 to 15 reps per leg. Once 15 controlled reps feel easy, move to bench dips.
Track This Exercise in the App
Log your single leg dip on floor sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.