Burpee
Also known as: Burpees, Squat Thrust Push-Up, Burpee Push-Up, Standard Burpee, Burpee with Push-Up
Body region
Muscles
Main
Helps
Holds
Technique
- Stand with feet shoulder-width apart, then crouch and put both palms flat on the ground ahead of your feet.
- Jump or step your feet back into a high plank with the body in a straight line.
- Lower your chest to the floor in a push-up and press back up.
- Jump your feet forward to just outside your hands.
- Jump up explosively with the arms overhead, then land softly and go into the next rep.
Cues
- Keep the core tight in the plank so the hips do not sag.
- Land softly with bent knees.
- Step instead of jumping if you need an easier version.
Common mistakes
- Letting the hips sag or the lower back arch in the plank.
- Skipping the chest to the floor in the push-up.
- Landing on the toes with straight legs.
- Rushing when tired so form falls apart.