Dip with Single Leg Raise (Stool Supported)
Intermediate
Expert Advice
The leg raise adds coordination, not dip depth. Use a shallow dip until you can lift your knee without rocking sideways.
How-to-do Steps
- Sit on a box or step, sturdy chair, or firm couch edge.
- Place your palms beside your hips, fingers forward, with knees bent and feet flat.
- Slide your hips off the edge, keeping your arms straight and hips close.
- Bend both elbows to lower your hips while lifting one bent knee toward your chest.
- Straighten both arms as you return the raised foot to the floor.
- Repeat on the opposite side, alternating legs each repetition.
Common Mistakes
- Shoulders roll forwardFix: stop lowering before your upper arms pass parallel to the floor.
- Elbows flare outwardFix: guide them backward rather than out to the sides.
Coach Cues
Hips close to edgeElbows point backLift as you lower
Short reminders to keep in mind during every set.
Track Dip with Single Leg Raise (Stool Supported) 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
Dip with Single Leg Raise (Stool Supported) primarily targets the Quads, Triceps, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Triceps40%
Abs10%
Secondary
Shoulders10%
Lats5%
Chest10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Coordinating the dip and leg raise requires shoulder control and uneven lower-body support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Dip with Single Leg Raise (Stool Supported) work?
Dip with Single Leg Raise (Stool Supported) primarily targets the Quads, Triceps, Abs. Secondary muscles involved include Shoulders, Lats, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Dip with Single Leg Raise (Stool Supported)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dip with Single Leg Raise (Stool Supported) suitable for beginners?
Dip with Single Leg Raise (Stool Supported) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Dip with Single Leg Raise (Stool Supported)?
Shoulders roll forward: stop lowering before your upper arms pass parallel to the floor. Elbows flare outward: guide them backward rather than out to the sides.
