Burpee

Muscle Groups Involved

Quads - Primary
Chest/Pecs - Primary
Abs/Core - Primary
Erectors - Primary
Delts - Primary
Glutes - Primary

Highlights

Maintain a neutral spine during the squat and push up portions.
It is okay to round your back as you get into position for the push up.
Fully extend your body while you jump.
Land as softly as possible to prevent injury and increase the effectiveness of the exercise.

Description

The Burpee exercise, named after its creator Royal H. Burpee, (yes, that was a real person) is a full-body movement that blends strength training and cardiovascular conditioning. To perform a stan

The Burpee exercise, named after its creator Royal H. Burpee, (yes, that was a real person) is a full-body movement that blends strength training and cardiovascular conditioning. To perform a standard Burpee, start by standing with your feet shoulder-width apart and arms by your sides. Start the movement by bracing your core and sitting back into a squat. Place your hands on the floor in front of your body at the bottom of the squat. Shift your weight to your hands as you kick both feet back at the same time so that you land in the Plank position. Maintain a braced core, glutes, and quadriceps to keep your body in a straight line. Lower yourself by performing a Push Up. After pushing through your hands to return to the plank, pull both feet up to your chest in one fluid jump. Land as softly as you can before explosively jumping up into the air with arms raised overhead. Upon landing, the motion repeats, by squatting down and repeating the cycle.

Common Mistakes

Do not let your torso sag during the Plank and Push Up portions of the exer

Do not let your torso sag during the Plank and Push Up portions of the exercise as this may injure your back. Maintain a braced core through the jumping portion to protect your back and prevent hyperextension injuries. Do not land hard as this may injure your feet, ankles, knees, or back. Instead, land on the balls of your feet as softly as possible which will increase the difficulty and effectiveness of the exercise while minimizing the risk of injury.

Pro Tips

This exercise can be scaled up or down depending on your fitness level by r

This exercise can be scaled up or down depending on your fitness level by reducing the ranges of motion used or skipping the push up or jumping portions of the movement. You can also increase the difficulty by increasing the depth of the push up, lifting your hands from the floor during the push up portion and increasing the height of your jump.

Purpose

Exercises like Burpees that are metabolically challenging can help with yo

Exercises like Burpees that are metabolically challenging can help with your conditioning and overall fitness levels which can be helpful in maintaining lower body fat levels. This full body exercise also stimulates many different muscle groups, making it an efficient choice if you’re short on time but want to work the maximum amount of muscle in a short period.

Form

Be sure to maintain a neutral spine and braced core throughout the entire m

Be sure to maintain a neutral spine and braced core throughout the entire movement. Your hands should be in the classic Push Up position, next to your ribs during that portion of the exercise.

Additional Names

Squat Thrust