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Suspension Trainer Single-Leg Burpee
A unilateral full-body conditioning exercise using a suspension trainer that combines a single-leg squat, push-up, and jump to target the quads, chest, and core.
About Exercise
Equipment
Suspension Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Obliques, Triceps, Calves
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Chest
7/10Mid Chest
Abs
7/10Rectus Abdominis, Transverse Abdominis
Shoulders
6/10Anterior Delts
Obliques
5/10External Obliques
Triceps
5/10Lateral Head
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust the suspension trainer to mid-calf length. Stand facing away from the anchor point with one foot secured in the foot cradles and the other foot planted firmly on the ground.
- Bend the grounded knee and hinge at the hips to place hands on the floor.
- Hop the grounded foot back to align with the suspended leg in a plank position.
- Perform a push-up, lowering chest towards the floor and pressing back up.
- Hop the grounded foot forward under the hips.
- Explode upward into a jump, reaching arms overhead.
- Land softly on the grounded leg and immediately descend into the next rep.
Coaching Tips
Form Cues
- Core tight
- Land softly
- Drive through heel
- Maintain neutral spine
Breathing
Inhale as you lower to the floor and perform the push-up; exhale forcefully as you jump up.
Tempo
2-0-1
Range of Motion
Chest within inches of floor during push-up; full hip and knee extension during the jump.
Safety
Safety Notes
- Ensure straps are secure before use
- Avoid if experiencing wrist or lower back pain
- Master the standard burpee first
Spotting
Not recommended; perform in a clear space.
Common Mistakes
- Sagging hips in plank
- Hard landing
- Incomplete hip extension
- Rounding the back
When to Avoid
- Acute shoulder impingement
- Knee injuries
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder flexion to 180 degrees
Build Up First
- Proficiency in basic burpee
- Single-leg balance ability
- Core stability competency
Also known as
TRX Single-Leg Burpee, Suspension Single-Leg Burpee, TRX Burpee, Suspension Burpee, Single Leg TRX Burpee
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