Single-Leg Bench Dip

Stand

Squat

Place hands shoulder-width apart on the bench behind you, fingers pointing forward

Extend one leg straight out â€” keep it elevated throughout the set

Lower yourself until your elbows reach approximately 90 degrees

Keep your back close to the bench as you dip

Press through your palms to drive back up to the starting position

Instructions

Step-by-step technique

Sit at the edge of a flat bench with your hands shoulder-width apart behind you, fingers pointing forward.

Move your feet out in front so your legs are bent.

Extend one leg straight out in front of you and hold it elevated throughout the exercise.

Lower your body by bending your elbows, keeping your back close to the bench.

Descend until your elbows reach approximately 90 degrees.

Press through your palms to drive yourself back up to the starting position.

Keep the elevated leg straight throughout â€” do not let it touch the floor.

Complete all reps on one side, then switch legs.