Burpee
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Burpee focuses on Abs, Chest, Calves, Glutes, Hips, Quads, with Shoulders, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Burpee with proper form and technique.
- 1
Stand tall with your feet shoulder-width apart and your hands at your sides. Quickly lower your hips and place your hands in front of your feet - then kick your feet back into a pushup position.
- 2
Complete a pushup.
- 3
Jump your feet back under your hips, extend your body toward the ceiling as you jump up and touch your hands behind your head.
- 4
Continue at a steady pace for the prescribed number of repetitions.
Tips for Success
These tips will help you perform Burpee safely and effectively while maintaining proper form.
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Tip: To increase difficulty, perform this exercise on an unstable surface, such as a grass field or beach.
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Mistake: Exercising in an uncontrolled and fast manner. This will only lead to improper form, while increasing risk of injury.
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Tip: This exercise is a great conditioning tool that can be implemented between exercises that work the large muscles of the legs and or upper body.
Secondary Muscles
While Burpee primarily targets Abs, Chest, Calves, Glutes, Hips, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Burpee, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Burpee, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
