Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

One Leg Burpee Push-up

Video coming soon...

Exercise Profile

Primary muscles:

Chest, Quads

Secondary muscles:

Triceps, Glutes, Hamstrings, Lower Back

Equipment:

Bodyweight

Difficulty:

Advanced

One Leg Burpee Push-up Overview

The One Leg Burpee Push-Up workout is a bodyweight exercise that primarily engages the Chest and Quads.

While it also activates secondary muscles, the focus is on utilizing bodyweight for a challenging workout.

Fast-track your fitness with free AI coaching!

Get started today

One Leg Burpee Push-up Instructions

  1. Stand tall with your feet hip-width apart, arms by your sides.
  2. Lower your body into a squat position, placing your hands on the floor in front of you.
  3. Extend one leg straight back behind you, keeping it off the ground.
  4. Jump your other leg back so that you are in a plank position, with your body in a straight line from head to toe.
  5. Bend your elbows and lower your chest towards the floor, performing a push-up.
  6. Push through your hands to extend your arms and return to the plank position.
  7. Jump your leg back in towards your hands, landing softly in a squat position.
  8. Stand up and repeat the exercise, alternating legs for each repetition.

One Leg Burpee Push-up Tips

  1. Engage your chest muscles by keeping your elbows slightly wider than shoulder-width apart during the push-up.
  2. Focus on your quads by driving through your heel as you jump your foot forward into the lunge position.
  3. Maintain a strong core by keeping your abs tight throughout the exercise, preventing any sagging or arching of your back.
  4. Improve your balance and stability by landing softly on your planted foot and keeping your knee in line with your toes.
  5. Avoid rushing the exercise and prioritize proper form over speed, ensuring each movement is controlled and deliberate.
  6. Challenge yourself by adding a plyometric jump at the end of the exercise, exploding off the ground with power.
  7. Gradually increase the number of repetitions and sets as you progress, allowing your body to adapt and become stronger over time.

Are you a trainer? Easily manage your clients with Virtuagym

Get free coaching app

Related Muscle exercises

id4086 thumb

Wheelbarrow

id4088 thumb

Wheelbarrow 2

id0157 thumb

Battle Rope Waves In And Out

Related Equipment exercises

id4086 thumb

Wheelbarrow

id4088 thumb

Wheelbarrow 2

ID1605 thumb

Warrior II Pose

Related Difficulty exercises

oa072 thumb

Dumbbells Wrist Extension

ID1766 thumb

Kinesis Wood Chop Low High

oa076 thumb

Dumbbells Wrist Curl

Empower your business with Virtuagym's
all-in-one fitness software

Boost your client experience and save valuable time with industry-leading tools for business management, coaching and engagement.

Learn more
logo dark

Creating a healthier and happier world through innovative technology.

Instagram Linkedin-in Youtube Facebook
© 2024 Virtuagym

Exercises

Resources

About