Smart Workout Diary

Single-Leg Burpee

The single-leg burpee is a demanding bodyweight plyometric exercise performed while keeping one leg off the floor. It combines a squat, plank transition, push-up option, and explosive hop to challenge the quads, glutes, chest, shoulders, core, balance, and cardiovascular fitness. It supports full-body conditioning, lower-body power, coordination, and unilateral control.

Demonstration

Single-Leg Burpee — demonstration 1
Single-Leg Burpee — demonstration 2

Instructions

  1. Set up: Stand on one foot with the knee softly bent, brace your core, and hold the other leg slightly behind you without letting it touch the floor.
  2. Lower down: Squat under control and place both hands on the floor in front of the supporting foot. Keep the supporting knee aligned with the toes.
  3. Move to plank: Hop or step the supporting foot back into a one-leg plank, keeping the raised leg off the floor. Perform a controlled push-up only if you can maintain a stable trunk.
  4. Return forward: Hop or step the supporting foot back toward your hands, landing softly with the knee bent and the foot flat.
  5. Jump and repeat: Drive through the supporting foot into a small vertical hop, land quietly with control, then complete the desired repetitions before changing sides.
Muscle Group
Quads
Other Muscle Groups
Shoulders, Glutes, Chest, Triceps
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize control: Start by stepping rather than hopping during the floor transitions if balance or landing control is limited.
  2. Protect alignment: Do not allow the supporting knee to collapse inward; reduce the depth or speed if it does.
  3. Land softly: Absorb each jump with a bent knee and stable foot rather than landing stiffly or loudly.
Exercise library