Exercise guide
Burpee Single Leg Jump
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This advanced plyometric variation builds explosive unilateral power and core stability while taxing the cardiovascular system. It enhances balance and single-leg strength by isolating one leg throughout the entire burpee sequence.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand upright on your target leg with the opposite foot hovering slightly off the ground.
- Engage your core and maintain a neutral spine with your shoulders pulled back.
- Position your hands at your sides, ready to transition to the floor.
How to do it
- Inhale as you hinge at the hips and place your hands on the floor, jumping your standing foot back into a single-leg plank.
- Perform a push-up while keeping the non-working leg elevated, then exhale as you jump the standing foot back toward your hands.
- Explosively jump vertically off the standing leg, driving your arms upward to generate momentum.
- Land softly on the ball of the same foot, immediately stabilizing your balance before starting the next repetition.
Form checklist
- Keep the non-working leg off the floor throughout the entire set.
- Maintain a flat back and tight core during the plank and push-up phases.
- Ensure the landing is soft with a slightly bent knee to absorb impact.
- Prevent the standing knee from caving inward during the jump and landing.
Pro tips
- Focus on a rapid 'hip snap' when jumping your foot back toward your hands to maximize plyometric power.
- Keep your gaze about a foot in front of your hands during the plank to maintain a neutral neck position.
Make it harder
- Incorporate a single-leg tuck jump at the top of the movement, driving the working knee toward your chest.
- Wear a weighted vest to increase the resistance during both the push-up and the explosive jump.
Frequently asked
- What muscles does the burpee single leg jump work?
- The burpee single leg jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the burpee single leg jump?
- The burpee single leg jump requires no equipment — just your body weight.
- Is the burpee single leg jump good for beginners?
- The burpee single leg jump is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps
- Burpee With ChairIntermediate · calves, glutes, hamstrings, and quadriceps