Dip hold

The quick read

What is Dip hold?

Dip hold is a standing movement used in stretching and mobility sessions. People often include it when they want to bring attention to triceps, shoulders. Its value comes from how it fits the person and the routine, rather than how closely the body matches a picture.

The illustration offers orientation. Use your own comfortable range and leave room to breathe normally.

Use it well

How to approach the movement

A wall or sturdy chair can make a standing exploration feel more secure. Start with a stable stance, then make the movement smaller whenever balance becomes the main challenge.

Enter gradually, pause where the sensation is mild and clear, and come out with the same control. Bouncing, forcing, or holding your breath usually adds effort without making the movement more useful.

Step-by-step instructions

1. Sit with your knees bent, feet flat, and hands just behind your hips.
2. Press through your hands and feet to lift your hips slightly.
3. Keep a small bend in your elbows and hold.
4. Lower slowly to the floor.

Helpful cue

Keep your shoulders relaxed and your feet firmly planted.

Make it gentler

For less intensity, keep your hips close to the floor and let your feet carry more of your weight.

Movement precautions

Keep your feet flat and avoid collapsing into your shoulders.

Routines that include this movement

Safety

When to choose another option

Stop with sharp pain, tingling, numbness, dizziness, weakness, or symptoms that travel. If you are managing an injury, recent surgery, pregnancy-related concern, joint instability, or persistent pain, ask a qualified clinician how this movement should be adapted.