Burpee
Auto DetectedFull-body dynamic exercise combining squat, plank, push-up, and explosive jump that targets quads, glutes, chest, core, and more to build strength, endurance, and cardiovascular fitness.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Chest
Secondary Muscles
Hamstrings, Calves
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Chest
8/10Mid Chest
Triceps
7/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Abs
6/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Shorter for high-intensity intervals
How to Perform
Stand with feet hip-width apart, arms at sides, core braced, shoulders relaxed.
- Squat down and place hands on floor in front of feet.
- Kick feet back to high plank position.
- Lower chest to ground by bending elbows, then press up.
- Jump feet forward to squat position.
- Explode upward into jump, arms overhead.
- Land softly with bent knees.
Coaching Tips
Form Cues
- Core tight throughout
- Neutral spine in plank
- Knees track over toes
- Land softly
- Explode from hips
Breathing
Inhale during squat and push-up descent; exhale forcefully during push-up ascent and jump.
Tempo
2-0-1
Range of Motion
Lower to full squat with thighs parallel; plank from head to heels straight; push-up chest to 1-2 inches from ground; full extension on jump.
Safety
Safety Notes
- Avoid if acute back or shoulder injury
- Consult doctor for heart conditions
- Ensure wrist mobility for plank
- Control movements to prevent joint stress
- Stop if pain in knees or back occurs
Spotting
No spotting needed; perform in open space away from obstacles.
Common Mistakes
- Hips sagging in plank
- Rushing transitions
- Arched lower back
- Knees caving inward
- Hard landing on jump
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Heart conditions
- Knee joint issues
Flexibility Needed
- Ankle dorsiflexion for squat
- Hip flexibility for transitions
- Wrist extension for plank
Build Up First
- Competent squat form
- Ability to hold plank
- Basic push-up proficiency
Also known as
Squat Thrust, Full Burpee
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