No Push-Up Burpees: Form Guide and Benefits

Learn how to perform no push-up burpees with perfect form. Improve your cardiovascular fitness and explosive power with this efficient bodyweight guide.

How to Perform

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Lower your body into a squat position and place both hands flat on the floor directly in front of you.
  3. Kick both legs back simultaneously into a high plank position with your arms fully extended and your core engaged.
  4. Jump your feet forward toward your hands to return to the squatting position.
  5. Explode upward into a vertical jump while reaching your arms toward the ceiling.
  6. Land softly on the balls of your feet and immediately begin the next repetition.

Common Mistakes

  • Sagging the lower back during the plank phase.
  • Landing with locked knees after the vertical jump.
  • Placing hands too far forward rather than under the shoulders.
  • Holding your breath during the high-intensity movement.

Muscles Worked

Primary movers

  • Quads

Stabilizers

  • Glutes
  • Core
  • Shoulders
  • Hamstrings

Related Guides

Quads · Strength