Step-back Burpee
Step-back Burpee is a cardiovascular conditioning – jump-free whole-body transition exercise involving Quadriceps, Gluteus maximus. 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
- Secondary muscles
- Core muscles, Anterior deltoid
- Exercise type
- Cardiovascular conditioning – jump-free whole-body transition
Exercise technique
- Stance
Stand upright with your feet a comfortable distance apart.
- Squat
Send your hips back and bend your knees to place your hands on the floor.
- First step
Step one foot back, keeping your shoulders above your hands.
- Second step
Step the other foot back into a high plank.
- Torso control
Briefly check your plank position without letting your lower back sag.
- Step in
Bring your feet one at a time toward your hands.
- Stand
Push through your feet to stand without jumping; alternate the foot that steps forward first on the next repetition.
Key technique points
- Step your feet back one at a time.
- Brace your abdomen in the plank.
- Place your hands on the floor before stepping.
- Plant your heels as you stand.
- Alternate your starting foot.
- Complete the transitions without jumping.
Common mistakes
Jumping both feet back
Do not turn this low-impact stepping variation into a jumping burpee.
Letting the back sag
Do not lose torso control as the second foot steps back.
Keeping the knees straight
Do not fold only at the waist to reach the floor with your hands.
Stepping the feet in too far behind
Do not leave your feet so far back that you tip forward as you stand.
Always leading with the same foot
Do not start every repetition with the same leg and repeatedly favor one side.
Standing too quickly
Do not throw your torso upward before regaining balance.
Frequently asked questions
Step-back Burpee: why is “Jumping both feet back” a mistake?
Do not turn this low-impact stepping variation into a jumping burpee.
Step-back Burpee: why is “Letting the back sag” a mistake?
Do not lose torso control as the second foot steps back.
Step-back Burpee: why is “Keeping the knees straight” a mistake?
Do not fold only at the waist to reach the floor with your hands.
Step-back Burpee: why is “Stepping the feet in too far behind” a mistake?
Do not leave your feet so far back that you tip forward as you stand.
Step-back Burpee: why is “Always leading with the same foot” a mistake?
Do not start every repetition with the same leg and repeatedly favor one side.
Step-back Burpee: why is “Standing too quickly” a mistake?
Do not throw your torso upward before regaining balance.
What should I focus on when doing Step-back Burpee?
Step your feet back one at a time. Brace your abdomen in the plank. Place your hands on the floor before stepping. Plant your heels as you stand. Alternate your starting foot. Complete the transitions without jumping.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.