Half Burpee
Half Burpee Exercise Description
The half burpee is a bodyweight squat‑thrust variation that cycles between a standing position and a high plank, performed without the push‑up or vertical jump. It uses a hip‑hinge into a squat, a quick feet‑back transition to plank, and a return to standing for a fast, rhythmic total‑body movement. Primary contributors include the quadriceps, gluteus maximus, and hamstrings during the squat and stand; the anterior core and hip flexors to control leg motion; and the deltoids, triceps, and scapular stabilizers to support the plank. Emphasis is on maintaining a neutral spine and stable shoulders while transferring load through the hands. The result is a scalable, aerobic drill with explosive transitions that challenges coordination and trunk stiffness while limiting impact compared with a full burpee.
- Muscle Groups: Glutes, Hamstrings, Hips, Quads
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Iliacus, Rectus Femoris
- Stabilizing Muscles: Deltoid - Anterior, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers, Triceps Brachii - Long Head
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Extensors, Knee Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Hamstring, Outer Quad
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Half Burpee Exercise
‘- Stand tall with feet hip‑ to shoulder‑width and arms at your sides.
– Brace lightly: ribs down, spine neutral, eyes looking a few inches ahead of the hands.
– Hinge, then bend the knees to squat; place hands on the floor directly under the shoulders, palms flat.
– Shift weight to the hands without collapsing the chest.
– Jump or step both feet back to a high plank; form a straight line from head through heels.
– Press the floor away and “screw” the hands into the ground to engage shoulder stabilizers; avoid shrugging.
– Keep glutes lightly squeezed and abdominals braced; avoid lumbar sag or piking the hips.
– Jump or step the feet forward under the hips, landing softly through the whole foot with knees tracking over toes.
– Drive through the feet to stand tall with full hip and knee extension, arms by your sides.
– Breathe continuously; exhale as you stand tall before the next repetition.
Half Burpee Tips
‘- Stand tall with feet hip- to shoulder-width apart to establish a stable base.
– Lightly brace with ribs down, spine neutral, and eyes looking a few inches ahead of where the hands will go.
– Hinge at the hips first, then bend the knees to squat before placing the hands on the floor.
– Place hands directly under the shoulders with palms flat, then shift weight to the hands without collapsing the chest.
– As you jump or step the feet back, hit a high plank with a straight line from head through heels.
– In plank, press the floor away and “screw” the hands into the ground to engage the shoulder stabilizers and avoid shrugging.
– Keep glutes lightly squeezed and abdominals braced to avoid letting the low back sag or the hips pike up.
– Jump or step the feet forward under the hips, landing softly through the whole foot with knees tracking over the toes.
– Drive through the feet to stand tall with full hip and knee extension, finishing with the arms by your sides.
– Breathe continuously and exhale as you stand tall before starting the next repetition.
Half Burpee Beginner Introduction
The half burpee is a fast-paced bodyweight movement that alternates between an upright stance and a strong plank-style position on the floor. Without the added push-up or jump, it delivers a total-body challenge while staying relatively low impact compared with a full burpee. The motion blends a hip bend, a quick drop into a squat, a rapid transition to a braced plank, and a return to standing, creating a steady, rhythmic flow that elevates the heart rate and tests coordination.
The legs work hard during the lowering and standing phases, with the thighs and glutes driving most of the effort. In the plank portion, the abs and hip flexors guide the legs as they shoot back and forward, while the shoulders and triceps support the upper body. Attention to a long, aligned spine and steady shoulder position as body weight moves into the hands places a strong emphasis on core stability. Pace and footwork can be adjusted, so the drill can suit a wide range of conditioning sessions.