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One Leg Lateral Burpee

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Exercise Profile

Primary muscles:

Chest, Quads

Secondary muscles:

Triceps, Glutes, Hamstrings, Lower Back

Equipment:

Bodyweight

Difficulty:

Advanced

One Leg Lateral Burpee Overview

The One leg lateral burpee workout is a bodyweight exercise that primarily engages the chest and quads.

By using only one leg during the exercise, it intensifies the engagement of these targeted muscles.

The bodyweight is the primary resistance used, making it an effective workout for building strength and endurance.

While it may engage auxiliary muscles to some extent, the focus remains on the chest and quads.

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One Leg Lateral Burpee Instructions

  1. Stand with your feet hip-width apart, arms at your sides.
  2. Take a big step to the side with your right leg, keeping your left leg straight.
  3. Bend your right knee and lower your body into a squat position, keeping your chest up and your back straight.
  4. Place your hands on the floor in front of you, shoulder-width apart.
  5. Jump your left leg back, extending it fully and landing on the ball of your foot.
  6. Lower your chest to the floor, keeping your elbows close to your body.
  7. Push through your hands to extend your arms, lifting your chest off the floor.
  8. Jump your left leg forward, landing it outside your right hand.
  9. Jump up explosively, extending your hips and knees.
  10. Land softly on your right foot, bringing your left knee up towards your chest.
  11. Repeat the exercise, stepping to the left with your left leg.

One Leg Lateral Burpee Tips

  1. Engage your chest muscles by focusing on a controlled and powerful push-up during the lateral burpee. Lower your chest towards the ground, keeping your elbows close to your body, and explosively push yourself back up, feeling the burn in your chest.
  2. To target your quads, emphasize the explosive jump from the single leg position. As you jump laterally, drive through your planted leg, pushing off the ground with force. Imagine your quads working hard to propel you into the air.
  3. Ensure proper form by maintaining a strong core throughout the exercise. Engage your abs and keep your back straight, avoiding any excessive arching or rounding. This will not only help you engage your chest and quads more effectively but also protect your lower back from strain.
  4. Challenge yourself by increasing the height of your lateral jump. As you become more proficient in the exercise, aim to jump higher and farther, pushing your limits. This will further engage your quads and add an extra cardiovascular component to the workout.
  5. Stay consistent and patient with your training. Improving your form and engaging specific muscle groups takes time and practice. Celebrate small victories along the way and remember that every rep counts towards your progress. Keep pushing yourself and you’ll soon see improvements in your chest and quad strength.

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