Exercise Library / Burpee
Burpee
Squat, plank, push and jump — the whole body in one brutal rep.
Muscles worked
Primary Quads
Tap a muscle to explore it on the interactive muscle map.
How to do it
- Squat down, plant your hands, and jump your feet back to a strong plank.
- Keep your hips in line in the plank — no sagging, no piking.
- Jump your feet back under you, landing flat and stable.
- Stand and finish with a jump, arms driving overhead.
- Land soft and roll straight into the next rep at your own pace.
Common mistakes
- Sagging through the plank. Flopping the hips down in the middle of the rep hangs your bodyweight on the lower back.
- Skipping the jump. Trickling upright instead of finishing tall removes the explosive piece that makes burpees conditioning.
- Landing stiff-legged. Straight-knee landings send every rep's impact through the joints instead of the muscles.
What the camera coach watches
These are the exact checks FitFormBuddy runs on every rep of burpee — and what it says when you drift:
- Hip line in the plank phase“keep your hips in line in the plank”
Get real-time form cues on this exercise
FitFormBuddy watches through your camera and coaches you mid-set — reps counted, mistakes called out as they happen.
