Tricep Dip with Knee Drive
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Place two yoga blocks on the floor behind you, roughly shoulder-width apart, ensuring they are stable. Sit on the floor with your back facing the blocks, place your hands onto the blocks, and extend your arms to support your weight. Keep your knees bent with feet flat on the floor.
Movement
Lowering Phase: Slowly lower your hips toward the floor by bending your elbows. Keep your elbows tracking backward, not flaring out to the sides. Maintain a tall posture with your chest open.
Return Phase: Push through your palms to return to the starting position at the top of the movement.
Knee Drive: Once you reach the top of the dip, perform an alternating knee drive by lifting one knee towards your chest while maintaining stability through your upper body. Alternate legs with each repetition or with each dip sequence.
Tips
Keep your hips as close to the yoga blocks as possible to maximize tricep engagement and reduce strain on your shoulder joints.
Engage your core muscles throughout the movement, especially when driving your knee up, to maintain balance.