CardioBeginnerChestQuadricepsGlutes
Movement atlas
Burpee step-back
Burpee sans saut
Quick read
- Category
- Cardio
- Difficulty
- Beginner
- Muscles
- Chest, Quadriceps
- Equipment
- Bodyweight
Description
From standing, step back one foot at a time into a plank, then step forward to stand without jumping.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Bend the knees, place the hands, then step one foot at a time back into a plank.
- 2Step the feet forward one at a time, stand without jumping, and repeat at a steady pace.
Common Mistakes
- Keeping the legs straight and rounding heavily to reach the floor.
- Letting the hips rotate during the step-back.
Tips
- Bend the knees, place the hands, then step one foot at a time back into a plank.
- Step the feet forward one at a time, stand without jumping, and repeat at a steady pace.
Equipment
Bodyweight
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
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