How to do Dips and Kicks

By: Chris Freytag, CPT

Chris Freytag demonstrating Dips and Kicks

The Dips and Kicks exercise sounds complicated, but it’s really just a fancy reverse push-up. It’s a great total body exercise because it works your shoulders, upper back and especially your triceps—that dreaded part of the arm that tends to jiggle if left neglected! In addition to your upper body, Dips and Kicks also work your quads and glutes because you have to support your own weight, so this is definitely an intermediate exercise. But we love this exercise because it’s challenging yet accessible—you can do it anywhere!

Learning how to do Dips and Kicks will help you add variety to your preexisting exercise routine, especially if you’re getting bored of the standard push-up and want an extra challenge. Adding more total body exercises to your workouts will help you balance out your strength to keep every part of your body toned. This workout is especially great for improving those hard to tone muscles, such as your glutes, triceps and quads! And because it’s a total body workout, this exercise is not only effective, but also functional. Strengthening your whole body will be make you feel better, walk taller, sit up straighter, help you to avoid back pain and keep you injury free! So why not give it a try?

Before you get started, here are some tips to perfect the Dips and Kicks: keep your extended leg in line with your other knee and keep your abs engaged the entire time so that you don’t put too much weight on your back!

1) Begin by sitting on the floor with your feet hip distance apart in front of you.  Bring your arms behind you with your hands flat on the floor, fingers facing glutes.

2) Lift body up off floor squeezing abs and glutes to keep the body lifted.

3) Bend the elbows behind you working your triceps as you kick your right foot into the air until your leg is straight.  Return to start and repeat switching legs.

Targets: triceps, quads




(This will help us personalize your experience so that you can get the best advice possible from us!)
Skip to content