Volya
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Burpee (no pushup)

Scalable burpee — squat, hands down, step or hop feet back, return. No pushup. 3 sets × 8-10 reps.

Muscle anatomy diagram for Burpee (no pushup)
Real movement reference — Free Exercise DB (CC0).
exercise_detail.muscles_alt
Highlighted: primary muscle (bright), supporting muscles (light).
Primary muscle: full bodycardioDifficulty: 2/5

Secondary muscles

  • quadriceps
  • glutes
  • shoulders
  • core

Form cues

    Contraindications

    Skip or modify this move if you have:

    • exercise_detail.contraindication_labels.pelvic_floor
    • knee injury
    Burpee (no pushup) · Volya