Advanced
One-Arm Burpee
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Arm Burpee is a full-body workout that aims to build muscle strength and endurance in both your lower and upper body. A standard one-arm burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.
Exercise Instructions
-
Step 1
Stand with your feet shoulder-width apart. Lean over and place one hand on the floor. -
Step 2
Push and extend both legs backwards, bringing you into a one-arm push-up position. -
Step 3
Pause, then return your legs under you and immediately jump as high as you can while raising both arms above your head. Return to starting position.
Muscle Groups
One-Arm Burpee targets Abs, Glutes, Hamstrings, Lower Body, Pecs, Quads, Shoulders, Triceps as seen below.
Exercise Tips
- Try not to sag your hips as you move into the pushup position. Keep your body straight.
- Make sure you keep your core tight at all times and keep your back straight.
- When jumping backwards from a push-up position, try jumping so your feet land on the floor.
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