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TRX Single-Leg Burpee
A unilateral full-body exercise using TRX straps that combines single-leg squat, plank, optional push-up, and explosive jump to build strength, endurance, balance, and conditioning.
About Exercise
Equipment
Others
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 TRX to mid-calf height and face away from anchor. Place one foot in both cradles, stand on grounded leg with shoulders over hips.
- Hinge at hips and bend grounded knee to place hands on floor under shoulders.
- Hop grounded foot back to align with suspended foot into single-leg plank.
- Lower chest to floor for optional push-up, then press up.
- Hop grounded foot forward under body to squat position.
- Explode upward into jump, reaching arms overhead.
- Land softly on grounded leg and repeat.
- Switch legs after set.
Coaching Tips
Form Cues
- Keep core tight
- Grounded knee tracks over toes
- Body straight in plank
- Drive through heel on jump
- Land softly
- Shoulders over hands
Breathing
Inhale during descent to plank and push-up; brace core and exhale forcefully during jump.
Tempo
1-0-1
Range of Motion
Lower until thighs parallel in squat; plank from head to suspended foot straight; chest to within 2 inches of floor in push-up; full extension in jump.
Safety
Safety Notes
- Avoid if acute shoulder or knee injury
- Inspect TRX straps before use
- Master basic burpee first
- Control descent to protect joints
- Consult doctor for pre-existing conditions
Spotting
No spotter needed; use self-spotting with controlled reps and focus on form.
Common Mistakes
- Arching lower back in plank
- Rushing form for speed
- Hips sagging during push-up
- Uneven weight on grounded leg
- Over-rotating on landing
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 One-Leg Burpee, Single Leg TRX Burpee, TRX Unilateral Burpee
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