Burpee
The Burpee primarily works the Gluteus Maximus, Pectoralis Major (Sternal), Rectus Femoris, with secondary activation of the Anterior Deltoid, Rectus Abdominis, Triceps (Long Head) and stabilizer support from the Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
From standing, squat down, jump back to a plank, perform a push-up, and jump back to standing.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Pectoralis Major (Sternal), Rectus Femoris |
| Secondary | Anterior Deltoid, Rectus Abdominis, Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Rectus Abdominis (core)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Rectus Femoris, Pectoralis Major (Sternal), Gluteus Maximus.
Alternative Exercises
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