Burpees
Also called burpee, squat-thrust burpee, burpees without push-ups.
What is a burpees?
A burpee is a bodyweight sequence that moves from standing to a hands-down squat, back to a high plank, forward to the squat again, and into a vertical jump. This guide uses the no-push-up version shown in the animation. It mainly trains the quadriceps and gluteus maximus, with the calves helping the jump and the shoulders supporting the plank.
How do you perform a burpees?
Set up
- Clear enough floor and overhead space for a full plank and a vertical jump.
- Stand with your feet about hip-to-shoulder width and your weight balanced across each foot.
Execution
- Bend your hips and knees, place both palms on the floor, and jump or step your feet back to a high plank.
- Keep your trunk firm, then jump or step your feet forward until they land near your hands.
- Rise into a vertical jump, land softly with bent knees, and reset before the next rep.
Common mistakes
Letting the hips sag in the plank
Shorten the set or step the feet back if you cannot keep the shoulders, hips and heels broadly aligned.
Landing with stiff knees
A softer landing gives you a stable position from which to begin the next repetition.
Counting a push-up as part of this version
A push-up burpee is a valid variation, but it adds a separate chest-to-floor press that this guide and animation do not include.
Where it fits in a session
As a conditioning movement or within a bodyweight circuit.
Use a pace that preserves the plank and landing positions. Speed is an option, not the definition of a valid rep.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
This page covers the squat-thrust-and-jump burpee shown in the animation, without a push-up. The legs drive the squat and jump while the shoulders support the plank position.
Variations
- Burpee with push-up — Adds a chest-to-floor push-up between the plank and the return of the feet.
- Step-back burpee — Steps one foot at a time into and out of the plank instead of jumping both feet.
- Squat thrust — Stops after returning the feet and omits the vertical jump.
Frequently asked questions
Does a burpee have to include a push-up?
Definitions vary. This page covers the squat-thrust-and-jump version without a push-up because that is the exact movement in the animation. The push-up version is listed separately.
Can I step back instead of jumping my feet?
Yes. Step one foot back at a time and reverse the sequence on the way forward. Keep the same supported plank and controlled landing.
How do you count burpees?
Count one repetition from standing through the plank and back through the jump and landing. Use the same version throughout the set.