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Single leg dip

The Single-leg Dip

An excellent exercise for building proprioception and balance. It also does a great job at strengthening the ankle, knee, and hip joints.

Works: Hamstrings, Quadriceps, Glutes, Joint Stability, Proprioception, Balance

Props: Flat Ground

Starting Position: Stand on the flat ground. Take a deep breath to get quiet and centered. Find a focal point in the distance and stay focused on that point. Next, ground down through your left foot and draw your right foot forward, about 12-15 inches off the ground. Bring your hands together in the palm-to-palm position.

Action: Inhale as you bend your left knee, sinking down through your hips, and balancing through your foot and aligning the center of your knee with your second toe. Exhale up pressing through your big toe, little toe and heel.


Easier: Only bend your knee an inch or two.

Harder: Lower greater than 45 degrees.

Focal Points

• To avoid wobbling on the supporting leg, take control through the quadriceps.

• Align the center of your knee with your second toe.

• If you feel discomfort behind your kneecap, only pressure your foot from the mid-arch to the heel of your foot.

VIDEO: The Single-leg Dip

Koelbel Koelbel