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One Hand Burpee Push-up

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Exercise Profile

Primary muscles:

Chest, Quads, Abs

Secondary muscles:

Triceps, Glutes, Hamstrings, Lower Back

Equipment:

Bodyweight

Difficulty:

Advanced

One Hand Burpee Push-up Overview

The One hand burpee push-up workout is a challenging exercise that primarily engages the Chest, Quads, and Abs.

By using bodyweight, this workout effectively targets these muscles without overstating its effect on secondary muscles.

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One Hand Burpee Push-up Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squat position, bending at the knees and hips.
  3. Place your hands on the ground in front of you, shoulder-width apart.
  4. Kick your feet back into a push-up position, with your body in a straight line from head to toe.
  5. Lower your body to the ground by bending your elbows, keeping them close to your sides.

One Hand Burpee Push-up Tips

  1. Start with a strong push-up position, ensuring your hands are shoulder-width apart and your body forms a straight line from head to toe.
  2. Engage your chest muscles by keeping your elbows tucked in and lowering your chest towards the ground, maintaining control throughout the movement.
  3. Focus on your quads by explosively jumping your feet forward towards your hands, landing softly in a squat position.
  4. Keep your core tight and engaged throughout the exercise by actively squeezing your abs and glutes.
  5. As you jump back into the push-up position, drive through your chest and quads to maintain a powerful and controlled movement.
  6. Challenge yourself by adding a clap or a knee tuck at the top of the jump, increasing the intensity and engaging your muscles even more.
  7. Remember to breathe properly throughout the exercise, inhaling during the push-up and exhaling during the jump, to optimize your performance.

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