Half Burpee
The Half Burpee is a compound exercise that mainly works the core and quads, with help from the glutes & hips and shoulders. No equipment needed: it uses just your bodyweight.
Half Burpee Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Front Shoulder (anterior deltoid)
How to do the Half Burpee
Setup
Stand with your feet shoulder-width apart.
Movement
Drop to Squat: Lower your hips into a squat until your hands reach the floor.
Kick Back: Quickly kick both feet back simultaneously into a high plank (push-up) position, ensuring your body forms a straight line from head to heels.
Return to Squat: Immediately jump both feet forward back into the deep squat position.
Repeat: Stand or return directly to the next rep depending on your training style.
Important Considerations
Keep your core engaged throughout the transition to prevent your lower back from sagging in the plank position.
Aim for speed in the kick-back portion to increase the intensity of the cardiovascular component.
Half Burpee FAQs
What muscles does the Half Burpee work?
The Half Burpee mainly works the core and quads, with help from the glutes & hips and shoulders. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Half Burpee?
None. The Half Burpee is a bodyweight exercise, so you can do it anywhere.
Is the Half Burpee a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.