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Burpee

A compound full body exercise for the quads and chest, done with your bodyweight. It also works the front delts, triceps and abs.

Bodyweight Compound Reps Also called: burpees

Muscles worked

Primary

Quads and Chest

Do most of the work.

Secondary

Front delts, Triceps and Abs

Help during each rep.

  • QuadsFront of the thighsPrimary
  • ChestPecsPrimary
  • Front deltsFront of the shouldersSecondary
  • TricepsBack of the upper armSecondary
  • AbsFront of the trunkSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Brace before every rep.
  3. Move smoothly. Legs, hips and arms in sequence.
  4. Stop the set when the form breaks, not when you are empty.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Rushing the reps. Each rep starts from a braced, balanced position.
  • Training to failure. Stop when form breaks; these movements get sloppy fast when tired.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.