Alternating Arm Burpee Leg Raise
Full body burner! Burpee meets plank for killer core and cardio. Advanced fitness level recommended.
The Alternating Arm Burpee Leg Raise is a compound exercise that mainly works the core and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Alternating Arm Burpee Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Alternating Arm Burpee Leg Raise Variations and Alternatives
How to do the Alternating Arm Burpee Leg Raise
Stand straight with your feet shoulder-width apart.
Lower into a squat and place your hands on the ground in front of you.
Kick your feet back into a push-up position.
Perform one push-up.
After the push-up, shift your weight onto your left hand and right foot.
Simultaneously lift your right arm and left leg, extending them straight out and hold for a second. Your body should be in a straight line from your extended arm to your extended leg.
Return your right hand and left foot to the ground, and quickly shift your weight onto your right hand and left foot.
Now lift your left arm and right leg, extending them straight out and hold for a second.
Return your left hand and right foot to the ground.
Quickly pull your knees back to your chest to return to the squat position.
Explosively jump up from the squat position, reaching your arms overhead.
Land softly and transition into the next repetition if you're doing multiple reps.
Note: This is a high-intensity and complex exercise that combines strength, coordination, and cardiovascular elements, and is suitable for individuals with a good fitness level. Always focus on maintaining proper form and landing softly to avoid injury.
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Alternating Arm Burpee Leg Raise FAQs
What muscles does the Alternating Arm Burpee Leg Raise work?
The Alternating Arm Burpee Leg Raise mainly works the core and back, with help from the traps. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Alternating Arm Burpee Leg Raise?
None. The Alternating Arm Burpee Leg Raise is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Arm Burpee Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Alternating Arm Burpee Leg Raise variations and alternatives?
Similar exercises include the Alternating Battle-Rope Arm Jump-Squat, Battle-Rope Split Jump, Bodyweight Front Slam and Burpee.
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