Burpee Alternate Arm Leg Raise

How to do it

Drop into a burpee by squatting down, kicking your feet back to a plank, and lowering your chest to the floor. As you push back up, lift one arm and the opposite leg off the ground, then jump your feet in and stand. Alternate which arm and leg raise each rep.

1. 1Full-body effort as you move between the floor and standing
2. 2Glutes and back firing to lift the opposite arm and leg
3. 3Core staying tight to keep your hips square during the raise

Common mistakes

• ×Letting your hips sag in the plank or push-up
• ×Rushing so much that your form falls apart
• ×Twisting your torso instead of keeping it level on the raise

Muscles worked

The burpee alternate arm leg raise mainly works the quads and glutes, with the triceps, mid chest, upper abs, lower abs, upper chest, lower chest, lower back, obliques, hamstrings, calves, front delts, and hip flexors assisting.

• QuadsPrimary
• GlutesPrimary
• TricepsSupport
• Mid ChestSupport
• Upper AbsSupport
• Lower AbsSupport
• Upper ChestSupport
• Lower ChestSupport
• Lower BackSupport
• ObliquesSupport
• HamstringsSupport
• CalvesSupport
• Front DeltsSupport
• Hip FlexorsSupport
• ForearmsMinor
• LatsMinor
• Upper TrapsMinor
• Mid TrapsMinor
• Lower TrapsMinor
• Side DeltsMinor
• Rear DeltsMinor