One Leg Dip on floor
Expert Advice
Keep your elbows close to your body to maximize triceps engagement and prevent shoulder strain.
How-to-do Steps
- Sit on the floor with your legs extended in front of you.
- Place your hands on the floor behind you, fingers pointing towards your feet.
- Lift one leg off the floor.
- Lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push through your palms to lift your body back to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Track One Leg Dip on floor in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
One Leg Dip on floor primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps40%
Secondary
Shoulders20%
Lats20%
Traps10%
Chest10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does One Leg Dip on floor work?
One Leg Dip on floor primarily targets the Triceps. Secondary muscles involved include Shoulders, Lats, Traps, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Dip on floor?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is One Leg Dip on floor suitable for beginners?
Yes, One Leg Dip on floor is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
