Bench dip on floor

Instructions

1
Sit upright on a bench with back support, knees bent at 90 degrees, feet flat on floor or hanging slightly. Grip the bench sides for stability.
2
Maintain upright posture with shoulders back and core engaged. Position feet shoulder-width apart. Ensure knees stay aligned with hips.
3
Slowly lower the leg by bending the knee, allowing the foot to move downward in a controlled motion while keeping the upper leg stationary on the bench. Lower until knee reaches approximately 120-135 degrees of flexion.
4
Drive the foot upward by extending the knee, straightening the leg until it reaches full extension or slightly before lockout. Contract the quadriceps at the top and return to starting position with control.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Tibialis Anterior
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Bench dip on floor is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Improves overall Upper Arms stability and proprioception during heavy loads.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Femoris, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Tibialis Anterior to maintain control of the Body weight.

Beginner Tips

If you are new to the Bench dip on floor , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions