One-arm Burpee
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads.
One-arm Burpee focuses on Abs, Chest, Calves, Glutes, Hips, Quads., with Shoulders, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm Burpee with proper form and technique.
- 1
Start in a standing position with your feet shoulder-width apart and your arms at your sides.
- 2
Bend at the hips and knees, placing one hand on the ground while jumping your feet back into a plank position.
- 3
Perform a push-up using the arm on the ground, then jump your feet back towards your hands.
- 4
Explode upward, jumping into the air with your arm extended overhead before landing back into the starting position.
Tips for Success
These tips will help you perform One-arm Burpee safely and effectively while maintaining proper form.
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Keep your core tight to maintain stability and reduce the risk of injury.
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Ensure your hand is directly under your shoulder during the plank to protect your wrist.
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Land softly on your feet to minimize impact on your joints.
Secondary Muscles
While One-arm Burpee primarily targets Abs, Chest, Calves, Glutes, Hips, Quads. , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm Burpee, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm Burpee, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
