Stool Dip Leg Raise
Strengthen your core and triceps with the Stool Dip Leg Raise! A challenging exercise you can modify to suit your fitness level.
The Stool Dip Leg Raise is a compound exercise that mainly works the triceps and core, with help from the chest and back. You'll need: chair.
Required Equipment
Stool Dip Leg Raise Muscles Worked
Primary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Secondary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Stool Dip Leg Raise Variations and Alternatives
How to do the Stool Dip Leg Raise
Dip Leg Raise on a Padded Stool
Positioning
Sit on the Stool: Begin by sitting on the edge of the padded stool with your feet flat on the floor and your knees bent at approximately a 90-degree angle.
2. Hand Placement: Place your hands on the edge of the stool beside your hips for support. Your fingers should point forward or slightly outward.Leg Position: Extend your legs out in front of you, keeping them together. Your heels should be slightly off the ground.
Movement Instructions
Engage Your Core: Tighten your abdominal muscles to stabilize your body.
Lowering Phase: Slowly lower your body by bending your elbows to a 90-degree angle while allowing your legs to hang down toward the floor. Keep your back close to the stool.
Raising Phase: Push through your hands to lift your body back up, specifically using your triceps and shoulders. As you rise, simultaneously lift your legs towards your chest.
Finish the Movement: Return to the starting position with your legs extended straight out again, ready for the next repetition.
Tips
Keep your movements controlled to maintain balance and prevent injury.
Do not let your shoulders hunch; keep them down and away from your ears.
Breathe steadily through the## Repetitions
Aim for 8 to 12 repetitions for 2 to 3 sets, resting briefly between sets.
Always ensure you’re performing the exercise in a manner that feels comfortable and correct for your body, adjusting the height of the stool or the position of your hands if needed.
Stool Dip Leg Raise FAQs
What muscles does the Stool Dip Leg Raise work?
The Stool Dip Leg Raise mainly works the triceps and core, with help from the chest and back. The main muscles are the triceps brachii and rectus abdominis.
What equipment do you need for the Stool Dip Leg Raise?
Chair.
Is the Stool Dip Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Stool Dip Leg Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Stool Dip Leg Raise variations and alternatives?
Similar exercises include the Stool Supported Climber, Stool High-Knee, Stool Lift Side-Plank and Chair Seated Dip Leg Raise.
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