At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Intermediate |
| Movement pattern | General movement |
| Primary muscle | Glutes |
| Also works | Front Deltoids, Abs, Triceps |
The movement, step by step.
- Stand in a clear space and choose a version with a step back or jump back that you can control.
- Place the hands down, move into a plank, return the feet toward the hands and stand; add a jump only with controlled landings.
- Ease the pace gradually to finish, and stop the equipment before stepping off when applicable.
Technique cues
- Start at an easy pace before increasing effort.
- Use a pace that lets you maintain your technique.
Common mistakes
- Increasing pace or resistance before warming up.
- Continuing when fatigue makes the movement uncontrolled.
Watch & learn
Professional demonstrations, opened on YouTube.
- Squat Thrust (Burpees) | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Burpees, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.