How To Do Burpees

Burpees Exercise

Burpees is a challenging exercise that works the quadriceps, hamstrings, glutes, lower back, chest, arms, shoulders and abs.

Burpees is an effective exercise for developing cardiovascular endurance, explosive power, agility and coordination.

You can use Burpees as part of a high intensity interval program to improve your level of conditioning.

Burpees Progression & Mobility

  • Assume a shoulder width stance; bend at the hips and the knees then bring your hands to the ground.
  • Kick your feet back then bring your knees to the ground.
  • Bring your chest to the ground like the bottom position of a push up. Keep your elbows close to your body.
  • Push your body off the floor; your shoulders, knees and wrists must be in alignment. Shoulders must also be in line with your hips and knees.
  • Bring your feet forward and bend your knees slightly. Keep your hips bent with hands still on the ground.
  • Stand up by extending at the hips then jumping up. Clap your hands overhead.
  • Reset your body position as you land.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

A common fault in Burpees is kicking your feet out with transitioning to the bottom position of the push up.

Doing a “snake” or a when your lower back is hyper extended at the bottom position of the push up is dangerous for your shoulders. It also places pressure on the lower back.

Starting Burpees with feet together places pressure on your knees as you descend to the bottom position.

VariationsMountain Climbers, Plank Jacks, Box Jumps

Burpees