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.
The Burpee is a intermediate compound exercise requiring no equipment, following a squat movement pattern, with 3 secondary muscles also contributing. This is a bilateral pushing movement, meaning both sides work together to generate force.
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
The Gluteus Maximus, Pectoralis Major (Sternal), and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Rectus Abdominis, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Serratus Anterior, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
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)
How to Perform
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.
Tips & Common Mistakes
- Keep your chest up and spine neutral throughout — avoid rounding your lower back.
- Push your knees out in line with your toes as you descend.
- Aim for at least parallel depth — cutting squats short reduces muscle activation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Pectoralis Major (Sternal), Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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