Burpee With Chair
Burpee With Chair Exercise Description
The burpee with chair is an elevated-hands burpee that blends aerobic demand with a total-body squat–plank–jump sequence. Using a sturdy chair shortens the range of motion for the floor transitions, making the plank/push-up portion more accessible while preserving intensity. Primary movers include the quadriceps and gluteus maximus during the squat and stand, calves during the jump, and the anterior core to maintain a neutral spine in the plank. If an incline push-up is added, the chest, shoulders, and triceps contribute as well. This variation emphasizes coordinated hip and knee extension, trunk stability, and soft, controlled landings.
- Muscle Groups: Calves, Glutes, Hips, Quads
- Target Muscles: Gastrocnemius - Medial Head, Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Biceps Femoris - Long Head, Soleus, Vastus Medialis
- Stabilizing Muscles: Gluteus Medius, Multifidus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Lower Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Ankle Plantar Flexors, Hip Extensors, Knee Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Inner Calf, Outer Quad
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Burpee With Chair Exercise
‘- Position a sturdy, non‑wheeled chair on a non‑slip surface (ideally against a wall). Stand facing it, feet hip‑ to shoulder‑width, chest tall, core braced.
– Hinge then squat: send hips back, then down. Keep heels grounded and knees tracking over the mid‑foot.
– Place palms on the seat or front edge, shoulder‑width apart, wrists under shoulders, fingers spread.
– Shift weight to the hands and step or hop both feet back to a high plank. Form a straight line from head to heels; brace glutes and abdominals.
– Optional: perform an incline push‑up—lower the chest toward the seat with elbows at roughly 30–45° from the torso; press back to plank.
– Step or hop both feet forward toward the chair, landing softly under the hips while keeping the spine neutral.
– Drive through the feet to stand tall. Optionally add a small vertical jump with an overhead reach. Land quietly with knees slightly bent.
– Keep gaze slightly ahead of the seat, neck long; avoid sagging or piking hips in plank, heels lifting in the squat, or knees collapsing inward.
– Breathe steadily: inhale as you move down to the chair/plank; exhale as you push away to stand or jump.
Burpee With Chair Tips
‘- Use a sturdy, non‑wheeled chair on a non‑slip surface, ideally positioned against a wall.
– Stand with feet hip‑ to shoulder‑width, chest tall, and core braced before starting each rep.
– Hinge your hips back, then squat down, keeping your heels grounded.
– Keep your knees tracking over the mid‑foot and avoid letting them collapse inward.
– Place palms on the seat or front edge, shoulder‑width apart, with wrists under shoulders and fingers spread.
– In high plank, form a straight line from head to heels and brace your glutes and abdominals.
– For the optional push‑up, lower your chest toward the seat with elbows at roughly 30–45° from your torso.
– When stepping or hopping feet forward, land them softly under your hips while keeping your spine neutral.
– Drive through your feet to stand tall; you can add a small vertical jump with an overhead reach.
– Land from the jump quietly with knees slightly bent.
– Keep your gaze slightly ahead of the seat with your neck long, avoiding sagging or piking hips in plank.
– Breathe steadily: inhale as you move down to the chair or plank, and exhale as you push away to stand or jump.
Burpee With Chair Beginner Introduction
The burpee with chair is a dynamic, chair-supported version of the classic burpee that links a squat, plank, and optional jump into one flowing movement. A stable chair raises the hands off the floor, so shifting in and out of the plank position feels less demanding on mobility while the exercise still offers strong cardio challenge. The sequence moves the body from standing, down to the chair for a plank or incline push-up, then back up again, often finishing with a small hop and reach overhead.
This full-body pattern highlights powerful work from the front of the thighs and glutes during the lowering and standing phases, with the calves helping during the jump. The abs play a key role in keeping the torso steady in the plank, and adding the incline push-up brings extra involvement from the chest, shoulders, and back of the arms. The movement centers on smooth leg drive, a stable midsection, quiet landings, and a steady breathing rhythm that ties each phase together.