Bodyweight Dips with Leg Extension
Improves lower back strength and stability with a focus on glutes and hamstrings
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Find a sturdy chair or bench and place your hands on the edge.
- Step 2: Lower your body by bending your elbows until your arms are bent at a 90-degree angle.
- Step 3: Straighten your arms to return to the starting position.
- Step 4: As you straighten your arms, lift your legs out in front of you.
- Step 5: Lower your legs back down to the starting position.
- Step 6: Keep your core engaged throughout the exercise.
- Step 7: Focus on controlled movements.
Coaching tips
Benefits
Improves lower back strength and stability with a focus on glutes and hamstrings
Common mistakes
Letting hips sag or not fully extending legs
Make it harder
Add weight or increase range of motion
Make it easier
Decrease range of motion or use assistance
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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