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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Chest Shoulders Glutes Quadriceps
- Equipment
- Bodyweight
Burpee
5 steps Updated 29/08/2026
Burpee is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Begin by standing 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 in front of you.
- Jump your feet back to land in a plank position, keeping your body in a straight line from head to heels.
- Perform a push-up, then jump your feet back towards your hands.
- Explode into a jump straight up, reaching your arms overhead. Land softly and immediately lower back into the squat position to begin the next repetition.
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Variations and related exercises
4 Corners Curtsy
Archer Step Back
Archer Stepback
Barbell Clean and Jerk
Last updated: 29/08/2026
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Burpee
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