Single Leg Jump Burpee
Burpee performed on one leg throughout — extreme unilateral conditioning, brutal balance and power.
Level: Advanced
Primary: Full Body
Secondary: Abs Chest Quads
Movement: Compound
Tags: Balance / Stability Explosive Unilateral
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Basketball Football MMA Rugby Running Soccer Tennis Volleyball Wrestling
Target muscles
The standing leg's quads and glutes drive everything. The trunk braces. The shoulders and chest handle the push-up phase. The cardiovascular cost is enormous.
How to perform
Setup
Stand on one foot.
Execution
Drop into a burpee position on one foot. Chest to floor. Press up. Hop back to standing on the same foot, driving off it explosively. Switch sides each set.
Common mistakes
- Hard landings.
- Loss of balance.
- Sloppy push-up.
- Asymmetric volume.
- Going too soon if standard burpees aren't dialed.
Progressions and regressions
Regress to standard burpees. To progress, work for time.
Programming notes
Apex unilateral conditioning. 3 sets of 5-8 per side, twice a week.
