Exercise guide
Dip Leg Raise A Padded Stool Supported
- Intermediate
- Compound
- Rep-based
- Upper arms
- Upper legs
- Waist
This exercise combines an isometric dip hold with alternating leg raises to build upper body stability and core strength. It specifically targets the lower abdominals and hip flexors while requiring the triceps and chest to maintain a static support position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position yourself between the dip bars with a padded stool underneath for assistance.
- Grip the handles firmly and press yourself up into a full lockout, using the stool to stabilize your weight.
- Depress your shoulders away from your ears and engage your core to prepare for the movement.
How to do it
- Inhale and brace your midsection while maintaining a steady isometric push.
- Exhale as you lift one leg straight out in front of you until it is parallel to the ground.
- Inhale as you lower the leg with control, then immediately exhale and repeat with the opposite leg.
- Continue alternating sides while keeping your torso perfectly still and upright.
Form checklist
- Keep your chest proud and avoid shrugging your shoulders toward your ears.
- Maintain straight legs throughout the lift to maximize hip flexor and ab engagement.
- Avoid swinging the legs or using momentum; the movement should be slow and deliberate.
- Ensure your elbows remain stable and do not flare out excessively.
Pro tips
- Focus on 'pushing the bars away' to engage the serratus anterior and stabilize the shoulder girdle.
- Pause for one second at the top of each leg raise to maximize the contraction of the lower abs.
Make it harder
- Perform the movement with a 3-second eccentric (lowering) phase for each leg.
- Add a slight pause at the top of each rep while maintaining a hollow-body position.
Frequently asked
- What muscles does the dip leg raise a padded stool supported work?
- The dip leg raise a padded stool supported primarily targets the abs and triceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the dip leg raise a padded stool supported?
- The dip leg raise a padded stool supported requires no equipment — just your body weight.
- Is the dip leg raise a padded stool supported good for beginners?
- The dip leg raise a padded stool supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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