Instructions

1

Stand with feet hip-width apart, weight evenly distributed, core engaged, and chest upright with a neutral spine

2

Prepare by positioning feet shoulder-width apart with toes pointing forward, slight forward lean from ankles, and arms ready for counterbalance

3

Lower the body by simultaneously bending at the hips and knees, keeping chest up and knees tracking over toes, descending until thighs are parallel to ground or lower

4

Drive through heels and midfoot to extend hips and knees, returning to standing position with control, maintaining upright posture throughout the concentric phase

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Calves, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Burpee because it challenges the Quadriceps through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Cardio region.

Benefits

Acts as a highly scalable Cardio movement, perfect for both beginners and elite athletes.
Improves overall Cardio stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Cardio.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Burpee for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Calves, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

Dumbbell Burpee
Cable Burpee
Banded Burpee

Burpee