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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
Half Burpees
4 steps Updated 29/08/2026
Half Burpees is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Begin in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels.
- Quickly jump your feet forward towards your hands, landing with your heels on the floor in a squat position.
- Immediately jump your feet back to return to the high plank position, keeping your body straight and your core engaged.
- Repeat the movement for the desired number of repetitions, maintaining a quick and controlled pace.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Half Burpees
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