single leg bench dips.
engage your lower body muscles along with your triceps with this fantastic move!
start with your hands palm down on a bench. have one leg extended out and one leg planted on the floor. the closer your foot is to the bench, the easier this will be. ramp up the intensity by positioning your foot out as far as it will go or keep it easy by placing your foot thisclose to the bench.
bend your elbows and dip down as far as you can without your butt actually touching the floor.
switch legs and repeat.. this photo shows the easier version with my leg closer to the bench
i like to do 3 sets of 15 reps on each leg, for a total of 30 reps.