How to Do Burpees: Form, Benefits, and Variations
Master the burpee with our expert guide. Learn correct form, avoid common mistakes, and improve your conditioning with this total-body exercise.
How to Perform
- Stand with your feet shoulder-width apart and your arms at your sides.
- Lower your body into a squat position and place your hands on the floor directly in front of you.
- Kick your feet back to land in a plank position while maintaining a rigid core.
- Perform a push-up by lowering your chest to the floor and then pushing back up to the plank position.
- Jump your feet forward toward your hands to return to the squat position.
- Explode upward into a vertical jump and reach your arms toward the ceiling.
- Land softly with your knees slightly bent to begin the next repetition immediately.
Common Mistakes
- Swaying the lower back during the plank or push-up phase.
- Landing flat-footed or with locked knees after the jump.
- Allowing the knees to cave inward during the squat transitions.
- Holding your breath rather than maintaining a steady rhythm.
Muscles Worked
Primary movers
- Full Body
Stabilizers
- Quads
- Chest
- Shoulders
- Triceps
Related Guides
- Battle Ropes — Conditioning
- Bear Crawls — Conditioning
- Jump Rope — Conditioning
Full Body · Conditioning