Burpee Twist
Burpee Twist Exercise Description
Burpee Twist is a body‑weight burpee variation that adds a rotational jump at the top. You move from a squat to a high plank and back, then perform a 90–180‑degree turn in the jump to introduce transverse‑plane motion. The lower body (gluteus maximus, quadriceps, calves) drives the squat and takeoff, while the trunk and shoulder stabilizers (abdominals/obliques, spinal extensors, scapular stabilizers) maintain alignment in the plank and during landing. The continuous, full‑body sequence can elevate heart rate and challenge coordination and landing mechanics. Key technique points include a neutral spine, braced torso, hands under shoulders in the plank, and soft, quiet landings with knees tracking over the toes. The rotation should come from whole‑body extension and airborne turning—avoid twisting the knees against the floor.
- 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: External Obliques, Multifidus, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Lower Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Other
- 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 Twist Exercise
‘- Stand tall, feet hip–shoulder width, brace your midsection, set a neutral spine.
– Hinge slightly, then squat down and place hands on the floor under shoulders.
– Hop or step both feet back to a high plank; shoulders stacked over wrists; body in a straight line.
– Stabilize—avoid sagging or piking through the hips.
– Hop or step feet back under hips (outside the hands if needed).
– Drive through the feet to stand and jump vertically; initiate rotation as you leave the ground.
– Turn the body 90–180 degrees in one piece (hips and shoulders together).
– Land softly with knees and hips flexed, feet under you; knees track over toes—no knee valgus or twisting on contact.
– Re‑set posture and repeat, rotating the opposite direction next rep.
– Options: step instead of hop; use a smaller turn until control and landing quality are consistent.
Burpee Twist Tips
‘- Start each rep standing tall with feet hip–shoulder width, braced midsection, and a neutral spine.
– Hinge slightly, then squat down to reach the floor rather than dropping straight down.
– Place your hands on the floor directly under your shoulders before moving the feet back.
– In the high plank, stack shoulders over wrists and keep your body in a straight line.
– Stabilize in the plank, avoiding any sagging or piking through the hips.
– When coming out of the plank, hop or step your feet back under your hips, outside the hands if needed.
– Drive through your feet to stand and jump vertically, then initiate the rotation as you leave the ground.
– Turn the body 90–180 degrees as one piece, keeping hips and shoulders rotating together.
– Let rotation occur while you are airborne and avoid twisting the knees against the floor.
– Land softly and quietly with hips and knees flexed, feet under you, and knees tracking over the toes without valgus or twisting.
– After landing, re‑set your posture before starting the next rep.
– Alternate your rotation direction on each rep, and use a smaller turn until control and landing quality are consistent.
Burpee Twist Beginner Introduction
Burpee Twist is a dynamic bodyweight conditioning drill that blends a classic burpee pattern with a turning jump. The movement flows from a squat down to a plank and back up into a leap where the body rotates a quarter to half turn in the air, bringing a twisting challenge to an otherwise straight-ahead exercise. The legs—especially the glutes, quads, and calves—power the drop and takeoff, while the abs, side abs, back, and muscles around the shoulder blades work to keep the torso steady during the plank and on landing.
Because the exercise links these pieces together without much rest, it can raise breathing and pulse quickly while also testing rhythm, control, and how cleanly the feet reconnect with the floor after each spin. Emphasis stays on a long, organized body line in the plank, strong midsection support, and controlled, cushioned landings where the knees bend in line with the feet and the turn happens in the air rather than by twisting on the ground.