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Burpee Knee Push-up

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Exercise Profile

Primary muscles:

Chest, Quads

Secondary muscles:

Triceps, Glutes, Hamstrings, Lower Back

Equipment:

Bodyweight

Difficulty:

Beginner

Burpee Knee Push-up Overview

The Burpee knee push-up workout is a bodyweight exercise that primarily engages the chest and quads.

By using the bodyweight as resistance, it strengthens the chest muscles and targets the quads.

While it may also activate other muscles like the shoulders and triceps, the emphasis is on the chest and quads.

This workout is an effective way to build upper body and lower body strength using just bodyweight.

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Burpee Knee Push-up Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Bend your knees and lower your body into a squat position, placing your hands on the floor in front of you.
  3. Jump your feet back, extending your legs behind you into a plank position.
  4. Bend your elbows and lower your chest towards the floor, keeping your body in a straight line.
  5. Push through your hands and extend your arms, raising your body back into a plank position.
  6. Jump your feet forward, returning to the squat position.
  7. Stand up straight, extending your legs and returning to the starting position.

Burpee Knee Push-up Tips

  1. Start by standing with your feet shoulder-width apart, arms by your sides. Take a deep breath, brace your core, and lower your body into a squat position, keeping your weight in your heels and your chest lifted.
  2. Place your hands on the ground in front of you, shoulder-width apart, and jump your feet back into a high plank position. Keep your core engaged and your body in a straight line from head to toe.
  3. Bend your elbows and lower your chest towards the ground, engaging your chest muscles. Keep your elbows close to your body and avoid letting your hips sag or your lower back arch.
  4. Push through your palms and extend your arms, lifting your chest off the ground. Engage your chest and quads to powerfully push yourself back up into the high plank position.
  5. Jump your feet forward towards your hands, landing softly in a squat position. Use your quads to powerfully jump up into the air, extending your arms overhead. Land softly and repeat the exercise for the desired number of repetitions.

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