Burpee
Burpee is a cardiovascular conditioning – whole-body transitions and jumping exercise involving Quadriceps, Gluteus maximus, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Pectoralis major
- Secondary muscles
- Triceps brachii, Core muscles, Gastrocnemius
- Exercise type
- Cardiovascular conditioning – whole-body transitions and jumping
Exercise technique
- Start
Stand upright with your feet shoulder-width apart.
- Move to the floor
Bend your hips and knees and place your hands in front of your feet.
- Plank
Send both feet back together into a plank with your abdominals braced.
- Lower phase
In this standard variation, lower your chest toward the floor under control and push back up through your hands.
- Gather
Bring your feet toward your hands and your heels toward the floor.
- Jump
Raise your chest and jump upward from both feet.
- Land
Soften your knees and land with balance before beginning the next floor transition.
Key technique points
- Do not let your lower back sag when entering the plank.
- Press your whole palms into the floor.
- Allow your hips to move freely as you bring your feet in.
- Finish the jump with a controlled landing.
- Do not rush the chest-lowering phase.
- Choose a pace that preserves whole-body alignment.
Common mistakes
Lower-back collapse
Do not let your abdomen drop toward the floor as you send your feet back.
Narrow hand support
Do not place your hands so close together that the support becomes unstable.
Only partly standing
Do not start the jump folded forward without extending your hips.
Hard landing
Do not keep your knees straight and crash into the next repetition.
Dropping onto the shoulders
Do not suddenly load your arms instead of lowering your chest under control.
Skipping phases for speed
Do not blend the floor transition and standing phase without control.
Frequently asked questions
Burpee: why is “Lower-back collapse” a mistake?
Do not let your abdomen drop toward the floor as you send your feet back.
Burpee: why is “Narrow hand support” a mistake?
Do not place your hands so close together that the support becomes unstable.
Burpee: why is “Only partly standing” a mistake?
Do not start the jump folded forward without extending your hips.
Burpee: why is “Hard landing” a mistake?
Do not keep your knees straight and crash into the next repetition.
Burpee: why is “Dropping onto the shoulders” a mistake?
Do not suddenly load your arms instead of lowering your chest under control.
Burpee: why is “Skipping phases for speed” a mistake?
Do not blend the floor transition and standing phase without control.
What should I focus on when doing Burpee?
Do not let your lower back sag when entering the plank. Press your whole palms into the floor. Allow your hips to move freely as you bring your feet in. Finish the jump with a controlled landing. Do not rush the chest-lowering phase. Choose a pace that preserves whole-body alignment.
Related exercises
- Air Bike
- Assisted Pistol Squat
- 45-degree Back Extension
- Back Squat
- Resistance Band Chest Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.