# Burpee

URL: https://heatsy.app/ex/burpee

Also known as: Burpees, Squat Thrust Push-Up, Burpee Push-Up, Standard Burpee, Burpee with Push-Up

Body region: Legs, Chest, Core, Shoulders, Arms, Glutes

## Muscles

- Main: Deltoid, Pectoralis Major, Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Triceps
- Helps: Serratus Anterior, Vastus Medialis, Biceps Femoris, Gastrocnemius, Soleus
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Technique

1. Stand with feet shoulder-width apart, then crouch and put both palms flat on the ground ahead of your feet.
2. Jump or step your feet back into a high plank with the body in a straight line.
3. Lower your chest to the floor in a push-up and press back up.
4. Jump your feet forward to just outside your hands.
5. 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.

## Alternatives

- [Squat Thrust](https://heatsy.app/ex/squat-thrust)
- [Burpee Box Jump](https://heatsy.app/ex/burpee-box-jump)
- [Push-Up](https://heatsy.app/ex/push-up)