Single Leg Dips: Technique, Muscles Worked, and Benefits

How to Do Single Leg Dips?

The single leg dip is an advanced bodyweight exercise that builds significant unilateral upper-body strength, core stability, and balance by requiring the execution of a traditional dip while maintaining one leg off the ground.

Understanding the Single Leg Dip

The single leg dip is a challenging unilateral variation of the classic dip, demanding not only substantial pushing strength from the triceps, chest, and shoulders but also exceptional core stability and body control. By elevating one leg, you increase the demand on the stabilizing muscles throughout the kinetic chain and highlight potential strength imbalances between the two sides of the upper body. This exercise is typically performed on parallel bars or a dip station.

Muscles Worked

The single leg dip is a compound exercise that primarily targets the pushing muscles of the upper body, with significant involvement from core and stabilizing muscles.

• Primary Movers:
  • Triceps Brachii: The main muscle responsible for elbow extension during the ascent. All three heads (long, lateral, medial) are heavily engaged.
  • Pectoralis Major (Sternal and Clavicular Heads): Contributes to shoulder adduction and flexion, especially in the lower portion of the dip.
  • Anterior Deltoid: Assists the pectoralis major in shoulder flexion and contributes to shoulder stability.
• Synergists & Stabilizers:
  • Rhomboids & Serratus Anterior: Crucial for scapular stability, protracting and depressing the shoulder blades to protect the shoulder joint.
  • Latissimus Dorsi: Assists in shoulder depression and stability.
  • Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae): Highly active in maintaining a rigid torso and preventing unwanted swaying or rotation.
  • Hip Flexors & Quadriceps of the Lifted Leg: Work isometrically to maintain the elevated leg position.

Step-by-Step Execution

Performing the single leg dip requires precision and control. Follow these steps for proper form:

• Preparation and Setup:

  • Equipment: Use sturdy, parallel dip bars or a dedicated dip station. Ensure the bars are wide enough to allow for comfortable shoulder positioning without excessive outward arm flare.
  • Grip: Grasp the parallel bars with a neutral grip (palms facing each other), ensuring a firm, secure hold.
  • Initial Position: Push yourself up so your arms are fully extended, supporting your entire body weight. Your shoulders should be depressed (pushed down away from your ears) and slightly protracted (pushed forward). Your body should be straight, with a braced core.
  • Leg Position: Carefully lift one leg off the ground. You can keep the knee bent at approximately 90 degrees, or extend it straight back, depending on comfort and preference. The goal is to keep the lifted leg stable and prevent it from swinging.

• Execution - The Descent:

  • Controlled Lowering: Begin to slowly bend your elbows, lowering your body in a controlled manner. Keep your elbows tracking backward and slightly out, not flaring wide to the sides.
  • Torso Angle: Lean slightly forward to engage the chest muscles more, but maintain a relatively upright torso to emphasize the triceps.
  • Depth: Continue lowering until your shoulders are below your elbows, or at least until your upper arms are parallel to the floor. Ensure the stretch is felt in the chest and triceps, not as strain in the shoulders. Maintain the elevated leg's position throughout the descent.

• Execution - The Ascent:

  • Powerful Push: From the bottom position, powerfully push through your hands, extending your elbows and driving your body back up to the starting position.
  • Full Extension: Fully extend your arms at the top, without locking out your elbows aggressively. Maintain the depressed and protracted shoulder position.
  • Maintain Stability: Keep your core braced and the elevated leg stable throughout the ascent, preventing any unwanted body swing.

• Breathing:

  • Inhale: As you descend (eccentric phase).
  • Exhale: As you push up (concentric phase).

Common Mistakes to Avoid

Proper form is paramount to prevent injury and maximize the effectiveness of the single leg dip.

• Flaring Elbows Out Wide: This puts excessive stress on the shoulder joint and can lead to impingement. Keep elbows tracking mostly backward.
• Shrugging Shoulders: Allowing your shoulders to rise towards your ears (elevation) disengages the critical scapular stabilizers and places undue stress on the rotator cuff. Maintain shoulder depression.
• Incomplete Range of Motion: Not going deep enough limits muscle activation and the stretch reflex. Aim for at least upper arms parallel to the floor, if shoulder mobility allows.
• Loss of Core Bracing: A weak or disengaged core will lead to body swaying, instability, and reduced power transfer. Keep your abs tight throughout the movement.
• Swinging the Body: Using momentum from swinging your body or the lifted leg indicates a lack of strength or control. The movement should be slow and controlled.
• Looking Down: This can cause cervical spine misalignment. Keep your head in a neutral position, looking straight ahead or slightly down.

Regressions and Progressions

The single leg dip is an advanced exercise. It's crucial to master easier variations before attempting it and to have options for further challenge.

• Regressions (Easier Variations):

  • Assisted Single Leg Dips: Use a resistance band looped over the bars and under your foot/knees, or have a spotter provide assistance.
  • Negative Single Leg Dips: Focus only on the eccentric (lowering) phase. Jump or step to the top position, then slowly lower yourself with one leg lifted.
  • Traditional Two-Leg Dips: Master the standard dip with both feet off the ground before progressing to the single leg version.
  • Bench Dips (Single Leg): Perform dips with your hands on a bench behind you and feet on the floor, then progress to one leg lifted. This reduces the load.
  • Machine Dips: Use a dip machine that provides counterweight assistance.

• Progressions (Harder Variations):

  • Weighted Single Leg Dips: Add external resistance using a dip belt with weight plates or by holding a dumbbell between your feet.
  • Slower Tempo: Increase the time under tension by performing the descent and/or ascent very slowly (e.g., 3-4 seconds down, 3-4 seconds up).
  • Increased Range of Motion: If mobility allows and it feels safe, descend slightly lower (though be cautious not to overstretch the shoulder joint).
  • Single Leg Dips on Rings: Rings introduce significant instability, dramatically increasing the demand on stabilizers. This is a very advanced progression.

Benefits of Incorporating Single Leg Dips

Adding single leg dips to your routine offers several unique advantages:

• Enhanced Unilateral Strength and Hypertrophy: Directly addresses and improves strength and muscle growth in each arm independently, correcting imbalances.
• Improved Core Stability and Balance: The unilateral nature significantly challenges the core to prevent rotation and maintain equilibrium, leading to a stronger, more stable trunk.
• Addressing Muscular Imbalances: Many individuals have a dominant side. Single leg dips force the weaker side to work independently, helping to balance strength.
• Increased Proprioception: Improves your body's awareness of its position in space, which translates to better coordination and movement control.
• Sport-Specific Carryover: Valuable for athletes in sports requiring unilateral pushing strength, stability, and balance (e.g., throwing, racket sports, combat sports).
• Shoulder and Scapular Stability: The demand on the scapular stabilizers helps build resilient and healthy shoulders.

Who Should Consider Single Leg Dips?

Single leg dips are an advanced exercise best suited for:

• Individuals with a Solid Foundation: You should be able to perform multiple repetitions of traditional dips with excellent form and control before attempting single leg variations.
• Athletes: Especially those in sports that demand high levels of upper body pushing strength, core stability, and unilateral power.
• Fitness Enthusiasts: Looking for advanced bodyweight challenges to push their strength, stability, and body control to the next level.
• Personal Trainers and Student Kinesiologists: As a demonstration of advanced bodyweight mastery and a tool for assessing and training unilateral strength.

Safety Considerations and When to Consult a Professional

While highly beneficial, the single leg dip carries inherent risks if performed incorrectly or by individuals not ready for the challenge.

• Shoulder Health: Individuals with pre-existing shoulder pain, impingement, or rotator cuff issues should avoid this exercise or consult with a physical therapist first. The dip places significant stress on the shoulder joint.
• Joint Pain: Stop immediately if you experience any sharp or persistent pain in your shoulders, elbows, or wrists. Pushing through pain can lead to serious injury.
• Proper Warm-up: Always perform a thorough warm-up, including dynamic stretches and light cardio, to prepare your muscles and joints for the exercise.
• Progressive Overload: Do not rush into single leg dips. Master the regressions first. Gradual progression is key to long-term safety and success.
• Consult a Professional: If you are new to advanced bodyweight training, have a history of injuries, or are unsure about your form, consider working with a certified personal trainer or kinesiologist. They can assess your readiness, provide personalized guidance, and ensure proper technique.

Conclusion

The single leg dip stands as a formidable test of upper body strength, core stability, and balance. By isolating one side of the upper body, it not only builds impressive pushing power but also addresses muscular imbalances and enhances proprioception. While challenging, mastering this exercise is a testament to advanced bodyweight control and can be a valuable addition to the repertoire of any dedicated fitness enthusiast or athlete, provided it is approached with proper form, progressive training, and an understanding of its inherent demands.