How to Do Dip Leg Exercises

"ALICE MONSAERT: This exercise is called the dip, and you may have heard of a dip usually done for the triceps, the upper body. This is for the lower body. I'm going to start without my resistance training tool first, and I'd like you to step to the top of the step 'cause that's going to be our starting position. My foot is in the center of the bench. I want you to take your trail leg--this is your supporting leg, this is your trail leg--lean it back at an angle and then lean your body slightly forward, and you're just going to dip down into that supporting leg. So it's not a full squat, it's not a full lunge, but you're dipping down as far as you can without letting that trail leg touch the back. So you can see it from the side. Again, I start up on top of the bench, take my trail leg back, tighten the glutes, keep the shoulders in line, and dip down without touching that trail leg to the floor. So I've added a balance challenge and really overloading the quad. Again, by adding external resistance, 1, 2, 10, 15, 20 pounds, your choice, you can get a greater overload on that leg and really start to develop those hot legs you're looking for."