Ballerina Burpee
The Ballerina Burpee is a compound exercise that mainly works the glutes & hips, quads and core, with help from the hamstrings and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Ballerina Burpee Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Hamstrings; Front Shoulder (anterior deltoid)
How to do the Ballerina Burpee
Starting Position
Begin in a high plank position with your hands flat on the floor, directly under your shoulders, and legs extended behind you. Engage your core to keep your body in a straight line from head to heels.
Movement Phase
Frog Jump: From the plank position, simultaneously jump your feet toward your hands, landing in a deep squat position with your heels close to the floor and torso upright.
Explosive Jump: From the deep squat, drive through your heels to explode upward. Reach your arms high above your head to replicate a ballerina-style extension. Focus on achieving max height while maintaining a tight core.
Return: Land softly back into the deep squat position with your hands reaching forward or back toward the floor. Immediately place your hands on the ground and jump your feet back into the starting high plank position.
Key Tips
Keep core braced throughout the jump to protect your lower back.
Land softly with knees slightly bent to absorb impact.
Ensure your hands are firmly planted before jumping feet back.
Ballerina Burpee FAQs
What muscles does the Ballerina Burpee work?
The Ballerina Burpee mainly works the glutes & hips, quads and core, with help from the hamstrings and shoulders. The main muscles are the gluteus maximus, quadriceps femoris and rectus abdominis.
What equipment do you need for the Ballerina Burpee?
None. The Ballerina Burpee is a bodyweight exercise, so you can do it anywhere.
Is the Ballerina Burpee a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ballerina Burpee go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.