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
Begin standing tall with your feet shoulder-width apart, extending one arm out to the side for balance.
- 2
Squat down and place your free hand on the floor directly in front of you, shoulder-width from your feet.
- 3
Kick your feet back simultaneously into a one-arm plank position, keeping your body in a straight line from head to heels.
- 4
Perform a one-arm push-up by lowering your chest towards the floor, maintaining a stable core.
- 5
Push back up to the one-arm plank position, fully extending your arm.
- 6
Jump your feet forward towards your hand, returning to a squat position.
- 7
Explosively stand up and jump, reaching your free arm towards the ceiling.
- 8
Land softly and return to the starting position to prepare for the next repetition.
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.
