Arms · Bodyweight
Single Leg Dip on Floor
How to do the single leg dip on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on the floor with your hands planted behind you, fingers pointing toward your feet, and your hips lifted off the ground. Extend one leg straight out, then bend your elbows to lower your hips toward the floor, and press back up by straightening your arms. Keeping one leg raised shifts more load onto your triceps and the supporting limbs.
- 1Triceps driving you back up as you press through your hands
- 2Hips staying lifted and close to your hands
- 3Chest up and shoulders down, away from your ears
Common mistakes
- Letting your hips drift far out in front of your hands
- Shrugging your shoulders up at the bottom
- Bouncing off the floor instead of controlling the lower
Muscles worked
The single leg dip on floor mainly works the triceps, with the front delts, lower chest, and glutes assisting.
- TricepsPrimary
- Front DeltsSupport
- Lower ChestSupport
- GlutesSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the single leg dip on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.