Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, Hamstrings, ShouldersAbdominals
Equipment Bodyweight
Emphasis Compound
Type Push

Burpee Instructions

  • Feet positioned in an athletic stance at shoulder-width. Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your eyes fixated straight ahead.
  • In a rhythmic, athletic motion, hinge at the hips, bend at the knees, and place your hands on the floor in a push-up position.
  • Kick your feet back into a push-up position then lower your chest to the floor.
    • Don't let your hips sag to the ground.
  • In an explosive movement, extend your hips and triceps then bring your feet underneath you.
  • Your landing position is the bottom of the squat.
  • Jump up raising your arms overhead.  


  • Don't aimlessly 'flop' on the floor. 
  • This is controlled, athletic movement. 
  • Have a mindset of perfecting your technique, not moving as fast as possible for reps.
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