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Burpee Alternate Arm Leg Raise

Step by step instructions, muscle activation and variants for the Burpee Alternate Arm Leg Raise.

HardGlutesQuadriceps

About this exercise

The Burpee Alternate Arm Leg Raise is an advanced full-body conditioning exercise that adds an alternating opposite arm-and-leg raise at the plank phase of a standard burpee, intensifying core anti-rotation demand and balance challenges. It builds explosive power, cardiovascular endurance, and total-body stability.

How to Perform

  • Stand with feet hip-width apart and arms at your sides
  • Drop into a squat and place your hands on the floor in front of you
  • Jump or step your feet back to land in a high plank position
  • Raise your right arm and left leg simultaneously, extending them parallel to the floor
  • Hold briefly, then lower them back to the plank
  • Raise your left arm and right leg, hold briefly, and lower
  • Jump or step your feet back toward your hands
  • Explode upward into a jump, reaching your arms overhead
  • Land softly and immediately begin the next rep

Muscle Activation

Primary
GlutesQuadricepsCore
Secondary
HamstringsFront shouldersMiddle chest

About the Burpee Alternate Arm Leg Raise

The Burpee Alternate Arm Leg Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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