Burpee With Push-Up
Burpee With Push-Up Exercise Description
The burpee with push-up is a total-body, high-heart-rate movement that combines a squat, plank, push-up, and vertical jump. It primarily challenges the lower body during the squat and jump (quadriceps, glutes, hamstrings, calves) and the upper body during the push-up (pectorals, anterior deltoids, triceps), with the core engaged throughout for trunk stability. The sequence trains coordination and full-body control while reinforcing key positions: neutral spine, strong plank, and soft landings. Because it links multiple patterns—hip hinge/squat, upper-body press, and jump—it’s an efficient bodyweight option for aerobic conditioning. You can scale the impact by stepping the feet instead of jumping or by omitting the final jump while maintaining clean push-up mechanics.
- Muscle Groups: Chest, Glutes, Hips, Pecs, Quads
- Target Muscles: Gluteus Maximus, Pectoralis Major - Sternal Head, Vastus Lateralis
- Assisting Muscles: Biceps Femoris - Long Head, Deltoid - Anterior, Gastrocnemius - Medial Head, Triceps Brachii - Lateral Head, Vastus Medialis
- Stabilizing Muscles: Gluteus Medius, Multifidus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Chest, Hips, Legs, Upper Legs
- Body Surface: Back, Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Cardio
- Functional Grouping: Hip Extensors, Horizontal Shoulder Adduction, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Mid Chest, Outer Quad
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Burpee With Push-Up Exercise
‘- Stand tall, feet hip- to shoulder-width, ribs stacked over pelvis; set a neutral spine and lightly brace.
– Hinge then squat, keeping heels down and knees tracking over toes; place hands shoulder-width on the floor just in front of the feet.
– Shift weight to the hands and step or hop both feet back into a high plank.
– In plank, align wrists under shoulders; body forms a straight line from head to heels; squeeze glutes and brace the abdomen.
– Lower into a push-up with elbows angled roughly 45° from the torso; keep neck neutral and shoulder blades controlled.
– Press the floor away to return to a solid plank without sagging or piking.
– Step or hop feet forward to land under or just outside the hands, heels down, chest up.
– Drive through the whole foot to stand and perform a small vertical jump, reaching overhead; land softly and re-bend hips/knees to absorb.
– Breathe continuously; exhale as you press up from the push-up and as you leave the ground.
– Options: step back/forward instead of jumping, omit the jump, or perform the push-up on an incline.
– Avoid: hips sagging, knees collapsing inward, heels lifting, or hands set too far ahead of the shoulders.
Burpee With Push-Up Tips
‘- Start standing with feet hip- to shoulder-width and ribs stacked over the pelvis to set a neutral spine.
– Lightly brace your core before you hinge and squat to keep the spine neutral.
– Keep heels down and knees tracking over toes as you hinge and squat to the floor.
– Place hands shoulder-width just in front of your feet, then shift weight fully onto your hands before stepping or hopping back.
– In the plank, align wrists under shoulders and keep your body in a straight line from head to heels.
– Squeeze glutes and brace the abdomen in the plank to maintain a strong, stable position.
– During the push-up, keep elbows roughly 45° from the torso and the neck neutral with controlled shoulder blades.
– Press the floor away to come back to a solid plank without letting the hips sag or pike.
– When bringing feet forward, land under or just outside the hands with heels down and chest up.
– In the jump, drive through the whole foot, reach overhead, and land softly, re-bending hips and knees to absorb.
Burpee With Push-Up Beginner Introduction
The burpee with push-up is a fast-paced bodyweight drill that links a squat, plank position, push-up, and jump into one continuous flow. It raises the heart rate quickly while challenging coordination, timing, and control from head to toe. The legs work hard during the squatting and jumping portions, especially the thighs, glutes, hamstrings, and calves. During the push-up and plank phases, the chest, front shoulders, and triceps are heavily involved, with the core staying active the whole time to steady the torso between the floor and standing positions.
This exercise highlights strong, straight-line posture in the plank, a solid press away from the ground, and smooth, controlled landings after the jump. Common form issues include letting the hips drop, knees roll inward, or heels lift, or placing the hands too far ahead of the shoulders. The pattern is highly adaptable: stepping the feet instead of hopping, skipping the jump, or using an incline for the push-up offers lower-impact, beginner-friendly options while preserving the overall full-body and cardio challenge.