Hands-Elevated Burpee 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Hands-Elevated Burpee is a full-body bodyweight exercise that primarily targets the abs while also engaging the chest, shoulders, triceps, glutes, and quads as secondary muscles. It involves placing the hands on an elevated surface, performing a plank or push-up motion, and explosively returning to a standing position, which enhances core stability, strength, and cardiovascular endurance. This exercise requires no additional equipment beyond the raised platform for hand support, making it effective for building core strength and overall muscular coordination.
How to Perform
Stand facing a sturdy elevated surface, such as a bench or platform, with feet shoulder-width apart.
Place your hands firmly on the elevated surface, keeping arms straight and shoulders stacked over wrists.
Step or jump your feet back into a high plank position, keeping your body in a straight line from head to heels.
Engage your abs and glutes to maintain a stable core, avoiding sagging or arching of the lower back.
Optionally, perform a push-up by lowering your chest toward the elevated surface, then press back up.
Step or jump your feet forward to return near your hands, maintaining control and balance.
Explosively jump or rise up to a standing position, reaching your arms overhead if desired.
Land softly with knees slightly bent, immediately preparing for the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to maximize ab engagement.
Land softly when jumping up to reduce impact on knees.
Maintain a straight line from head to heels in the plank position.
Avoid letting your lower back sag during the plank or push-up.
Control your movements when stepping or jumping feet forward.
Use the elevated surface height that allows proper form without strain.
Breathe steadily, exhaling during the jump and inhaling in the plank.
Focus on engaging glutes and quads during the explosive upward motion.
Start slow to master coordination before increasing speed.
Keep shoulders away from ears to prevent tension and improve stability.
How Not to Perform
Don’t let your lower back sag or arch during the plank or push-up.
Don’t lock your elbows or hyperextend shoulders on the elevated surface.
Don’t land stiff-legged when jumping up; avoid high-impact landing.
Don’t rush the movement; avoid using momentum instead of muscle engagement.
Don’t allow your hips to drop or rotate excessively during the plank.
Don’t place hands too wide or too narrow on the elevated surface.
Don’t hold your breath; avoid tension by breathing incorrectly.
Don’t let your knees cave inward when stepping or jumping forward.
Don’t neglect engaging your abs; avoid relying solely on arms or legs.
Don’t use an unstable or too-high surface that compromises form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
