Burpees
From a standing position, drop your hands to the floor and kick your feet back into a high-plank position. Optionally perform a push-up. Jump your feet forward to land just outside your hands and explode upward into a full jump with arms overhead. Land softly and repeat. Maintain a controlled tempo to avoid sloppy form.
QUADRICEPS · FULL BODY
How it is executed
- From a standing position, drop your hands to the floor and kick your feet back into a high-plank position.
- Optionally perform a push-up.
- Jump your feet forward to land just outside your hands and explode upward into a full jump with arms overhead.
- Land softly and repeat.
- Maintain a controlled tempo to avoid sloppy form.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Bodyweight
- Movement pattern
- Full body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Training frequencyTraining frequency is how many times per week a muscle receives direct work.Training volume calculatorHow many weekly sets a muscle gets
