Lay one hand (dipping hand/arm) behind you on a sturdy surface that is just above knee height or alternatively grab a sturdy post just above knee height.
Hop forward on the opposite leg to the dipping arm until your leg behind the knee makes an almost 90 degree angle.
Outstretch the other leg and throughout the movement keep it rigid with your toe pointing upwards. Dip down and use the leg on the floor and the dipping arm to keep your body square and at the same time brace your core.
The main muscles worked during the pistol dip are the triceps and the quads.
*NB* Please consult a doctor before starting any new exercise programme.
*NB* Please consult a doctor before starting any new exercise programme.
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