Arms · Bodyweight
Sitting Dip and Leg Raise on a Chair
How to do the sitting dip and leg raise on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on the edge of a sturdy chair and grip the front edge beside your hips. Slide your hips off the seat and bend your elbows to dip down, then press back up. As you press up, extend one leg straight out and lift it, lowering it as you dip again.
- 1Triceps and chest driving you back up out of each dip
- 2Hip flexors and quads lifting the straight leg at the top
- 3Core bracing to keep your torso steady as the leg rises
Common mistakes
- Shrugging your shoulders up toward your ears as you dip
- Bending the raised knee instead of keeping the leg straight
- Letting your hips drift too far forward away from the chair
Muscles worked
The sitting dip and leg raise on a chair mainly works the triceps, with the lower chest, mid chest, front delts, hip flexors, upper abs, lower abs, and quads assisting.
- TricepsPrimary
- Lower ChestSupport
- Mid ChestSupport
- Front DeltsSupport
- Hip FlexorsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- ForearmsMinor
- Upper ChestMinor
- LatsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- ObliquesMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the sitting dip and leg raise on a chair 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.