Burpee Alternate Arm Leg Raise
Burpee Alternate Arm Leg Raise Exercise Description
The Burpee Alternate Arm Leg Raise is a bodyweight burpee variation that blends a squat thrust, a high-plank hold, and a contralateral (opposite arm and leg) raise. It challenges full-body coordination and core anti-rotation while keeping the movement aerobic. Primary involvement includes the quadriceps and glutes during the squat and stand, shoulders and chest for plank support, and the glutes, hamstrings, and mid-back during the leg raise; the anterior core (abdominals and obliques) stabilizes the spine throughout. The focus is a neutral spine, steady scapular positioning, and controlled limb lifts to avoid lumbar extension or hip sway. This is a practical conditioning drill when space and equipment are limited, emphasizing movement quality under light, continuous effort.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Biceps Femoris - Long Head, Deltoid - Anterior, Gastrocnemius - Medial Head, Rectus Femoris, Soleus, Vastus Medialis
- Stabilizing Muscles: External Obliques, Gluteus Medius, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Quad
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Burpee Alternate Arm Leg Raise Exercise
‘- Stand tall, feet hip- to shoulder-width, ribs stacked over pelvis, brace your midsection.
– Hinge and squat to place hands on the floor shoulder-width apart, fingers spread, wrists under shoulders.
– Jump or step your feet back to a high plank; body in one line from head to heels, glutes lightly engaged.
– Press the floor away, lock in your rib-to-pelvis connection, and keep hips level.
– Without shifting or rotating, lift your right arm forward and left leg backward a few inches; pause briefly.
– Lower them under control; repeat with left arm and right leg.
– Jump or step feet back toward hands, landing softly with heels down when possible.
– Stand tall or perform a small vertical jump, absorbing through hips and knees.
– Keep neck neutral (gaze slightly ahead), breathe steadily, and avoid letting the low back sag.
– Stop the set if you lose plank alignment or cannot raise limbs without hip rotation.
Burpee Alternate Arm Leg Raise Tips
‘- Start standing tall with feet hip- to shoulder-width and ribs stacked over your pelvis.
– Brace your midsection before hinging and squatting to place your hands on the floor.
– Place hands shoulder-width with fingers spread and wrists directly under shoulders.
– In the high plank, keep your body in one line from head to heels with glutes lightly engaged.
– Press the floor away, maintain your rib-to-pelvis connection, and keep hips level.
– Lift opposite arm and leg only a few inches without shifting or rotating your hips, then pause briefly.
– Lower the raised arm and leg under control before switching sides.
– Keep your neck neutral by gazing slightly ahead and breathe steadily throughout.
– When jumping or stepping feet back toward your hands, land softly with heels down when possible.
– On the stand or small jump, absorb landing through hips and knees and avoid letting your low back sag; stop if you lose plank alignment or start rotating at the hips.
Burpee Alternate Arm Leg Raise Beginner Introduction
The Burpee Alternate Arm Leg Raise combines classic burpee components with an opposite-side arm and leg lift in a plank, creating a flowing, bodyweight conditioning drill. The movement cycles from standing to the floor and back up again, weaving in moments of stillness in a high plank where one arm reaches forward while the opposite leg extends back. This pattern challenges overall coordination and rhythm, making it useful when training needs to stay energetic yet controlled, especially in small spaces without equipment.
Throughout the motion, the thighs and glutes drive the lowering and rising phases, while the shoulders and chest support the upper body during the plank. As one leg reaches behind, the back of the thighs, seat muscles, and mid-back contribute to lifting and holding. The midsection—abs and side abs—works continuously to keep the torso steady, resisting unwanted twisting or dipping. The emphasis sits on smooth, deliberate limb movement, consistent body alignment, and a sustainable pace that blends strength, stability, and light conditioning in a single, integrated exercise.