Burpee
The Burpee, also known as a jump squat, is an advanced body weight exercise that works many muscle groups. Jump squats are a difficult body weight exercise that increase power and anaerobic endurance.
- Arms
- (Triceps),
- Chest
- (Chest, Upper Chest),
- Core
- (Abs, Lower Back),
- Legs
- (Buttocks, Quadriceps, Calves),
- Shoulders
- (Front Shoulders)
Instructions
How to perform a Burpee:
![With hands firmly on the floor, jump backwards onto the balls of your feet, creating a position similar to the start of a [Push Up]. Ensure that butt is down and back is straight.](/images/exercise_step/full/Burpee/Burpee_002.jpg "With hands firmly on the floor, jump backwards onto the balls of your feet, creating a position similar to the start of a [Push Up]. Ensure that butt is down and back is straight.")
![Lower your body until your chest, chin and quads touch the ground at the same time, as if doing a [Push Up].](/images/exercise_step/full/Burpee/Burpee_003.jpg "Lower your body until your chest, chin and quads touch the ground at the same time, as if doing a [Push Up].")
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Stand with feet shoulder width apart and arms down at side. With bent knees, fold your waist down, placing hands on the floor in front of feet.
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![With hands firmly on the floor, jump backwards onto the balls of your feet, creating a position similar to the start of a [Push Up]. Ensure that butt is down and back is straight.](/images/exercise_step/large_thumb/Burpee/Burpee_002.jpg "With hands firmly on the floor, jump backwards onto the balls of your feet, creating a position similar to the start of a [Push Up]. Ensure that butt is down and back is straight.")
With hands firmly on the floor, jump backwards onto the balls of your feet, creating a position similar to the start of a Push Up. Ensure that butt is down and back is straight.
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![Lower your body until your chest, chin and quads touch the ground at the same time, as if doing a [Push Up].](/images/exercise_step/large_thumb/Burpee/Burpee_003.jpg "Lower your body until your chest, chin and quads touch the ground at the same time, as if doing a [Push Up].")
Lower your body until your chest, chin and quads touch the ground at the same time, as if doing a Push Up.
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Push yourself up to a plank position by straightening your arms. Continue to keep butt down and aligned with back throughout movement.
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Jump your legs forward into a position similar to position 1. Make sure you are not standing on your toes. Your feet should be flat on the ground.
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Transition into a squat position with knees bent and past your toes.
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Jump into the air, clapping your hands above your head.
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Land, transitioning into position 1.
Questions
View or ask questions about Burpee form, technique, or anything else.