Single Leg Dip on Floor
Description
The single leg dip on floor is a single leg squat variation that uses a low seat to control the depth. The lifter stands on one leg, lowers down by tapping the seat, and stands back up. It is a useful pistol squat progression.
Muscle Group
Equipment Required
Single Leg Dip on Floor Instructions
- Stand on one leg in front of a low seat or box.
- Lift the other leg slightly off the floor.
- Brace your core and keep the chest up.
- Lower the hips back and down.
- Tap the seat lightly with the glutes.
- Drive through the planted foot to stand back up.
- Keep the lifted leg off the floor throughout.
- Finish all reps then switch sides.
Single Leg Dip on Floor Form & Visual
Single Leg Dip on Floor Benefits
- Builds single leg strength
- Strong pistol progression
- Useful for athletes
- Builds the quads
- Trains balance
- Builds the glutes
Single Leg Dip on Floor Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
Single Leg Dip on Floor Variations & Alternatives
- Pistol Squat
- Box Squat
- Bulgarian Split Squat
- Step Up
