Single-Leg Burpee
A unilateral bodyweight plyometric exercise on one leg that targets quads, glutes, core, and upper body to build power, conditioning, and balance; scale by omitting push-up or adding tuck jump.
About Exercise
Equipment
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Abs, Glutes
Secondary Muscles
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Abs
9/10Rectus Abdominis, Transverse Abdominis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Chest
7/10Mid Chest
Triceps
6/10Lateral Head
Shoulders
6/10Anterior Delts
Lower Back
6/10Erector Spinae
Calves
5/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
30-60 seconds • Shorter for conditioning sets
How to Perform
Stand tall on one foot with the other knee bent and elevated behind you, arms at sides for balance.
- Squat down on standing leg, place hands on floor in front.
- Kick standing foot back to single-leg plank, keep non-standing leg elevated.
- Lower chest to floor for push-up if including, then press up.
- Hop standing foot forward to hands in squat position.
- Drive through standing foot to stand and explode into vertical jump, arms overhead.
- Land softly on standing foot with bent knee, reset position.
- Switch legs after reps per side.
Coaching Tips
Form Cues
- Core tight throughout
- Knees track over toes
- Land soft on standing foot
- Body straight in plank
- Explode from hips
- Elevate non-working leg high
Breathing
Inhale during squat and plank descent, exhale forcefully during jump and push-up.
Tempo
1-0-1
Range of Motion
Squat until thigh parallel to floor, plank straight from head to heel, full arm extension in push-up and jump height to full extension.
Safety
Safety Notes
- Master standard burpees first
- Avoid if balance issues or joint pain
- Use soft surface for impact
- Stop if sharp pain occurs
- Warm up ankles and hips
- Clear space to prevent trips
Spotting
Not required; self-spot with control and focus on form.
Common Mistakes
- Arching back in plank
- Sagging hips
- Rushing without control
- Uneven weight distribution
- Hard landing on joints
- Dropping non-standing leg
When to Avoid
- Acute ankle or knee injuries
- Balance disorders
- Recent lower back strain
- Shoulder impingement
- High blood pressure without clearance
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Hip mobility for single-leg balance
- Shoulder flexion for plank
Build Up First
- Proficient standard burpee
- Single-leg squat competency
- Core stability in plank
Also known as
One-Legged Burpee, Single Leg Burpee
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