Dip leg raise on couch

Category

Calisthenics

Difficulty

Intermediate

Equipment

Couch

Primary muscles

Triceps Brachii

Secondary muscles

Pectoralis Major, Iliopsoas

How to do it

1. Sit on the edge of a couch with your hands placed next to your hips, gripping the edge for support.
2. Lift your hips off the couch by pressing down into your hands and straightening your arms, while keeping your feet flat on the floor and both knees bent.
3. As you bend your elbows to lower your body into a dip, simultaneously lift one leg, bent at the knee, towards your chest.
4. Push through your hands to raise your body back up, straightening your arms and simultaneously lowering your lifted leg back to the starting position.

Form tips

• Ensure your grip on the couch is secure to maintain balance and control throughout the exercise.
• Focus on a controlled, smooth motion both when lowering into the dip and lifting your body up to maximize muscle engagement.
• Keep the movement of your arms and legs coordinated; as you push up, lower the leg, and vice versa.