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Plate Burpee 101 Video Tutorial

Gym Advanced Variation Core Exercise


Plate Burpee
Plate Burpee

Exercise Synopsis

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Secondary Targets



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The Plate Burpee is a dynamic and intense full-body exercise that targets the abs as its primary muscle group while also engaging several secondary muscle groups including the quads, shoulders, chest, triceps, lower back, and glutes. This compound movement begins in a standing position, holding a weight plate, followed by a squat and then placing hands on the ground to extend into a push-up position. The core is heavily engaged during the push-up phase, and an explosive jump follows, activating the quads and glutes. The shoulders, chest, and triceps provide power during the push-up, while the lower back works to stabilize the spine throughout the movement. The Plate Burpee effectively improves strength, endurance, and overall conditioning, making it a valuable addition to any fitness routine, particularly for those seeking a challenging core workout.

How to Perform

  1. Starting Position: Begin by standing upright with your feet hip-width apart, holding a weight plate in both hands at chest level. Ensure your core is engaged and your back is straight.

  2. Squat: Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and weight in your heels. Hold the weight plate securely in front of your chest throughout the movement.

  3. Placing the Plate Down: Once in the squat position, place the weight plate on the ground directly in front of you, keeping your hands gripping the edges of the plate.

  4. Jump Back into Plank Position: Jump both feet back simultaneously into a plank position, ensuring your body forms a straight line from your head to your heels. Engage your core, glutes, and lower back to maintain stability.

  5. Push-Up: Perform a push-up by lowering your chest towards the ground while keeping your elbows close to your body. Lower until your chest nearly touches the ground, then push back up explosively to the plank position.

  6. Jump Forward: From the plank position, jump both feet forward towards the weight plate, returning to the squat position with your hands on the plate.

  7. Explosive Jump: Once in the squat position with hands on the weight plate, explode upwards into a jump, extending your hips, knees, and ankles simultaneously. Lift the weight plate overhead as you jump for an added challenge.

  8. Land and Repeat: Land softly on the balls of your feet and immediately lower back into the squat position, placing the weight plate back on the ground to repeat the exercise.

  9. Repeat: Perform the Plate Burpee exercise for the desired number of repetitions or within a set time frame, maintaining proper form and control throughout the movement.

  10. Cool Down: After completing the desired number of repetitions, cool down by stretching the muscles used in the exercise, focusing particularly on the abs, quads, shoulders, chest, triceps, lower back, and glutes.


  1. Begin in a standing position holding a weight plate at chest level.

  2. Lower into a squat position, keeping your back straight and weight in heels.

  3. Place the weight plate on the ground and jump back into a plank position.

  4. Engage core, glutes, and lower back during the plank to maintain stability.

  5. Perform a push-up, keeping elbows close to the body and chest nearly touching the ground.

  6. Explode back to the squat position, hands on the weight plate.

  7. Execute an explosive jump, lifting the weight plate overhead.

  8. Land softly, returning to the squat position with hands on the weight plate.

  9. Maintain proper form throughout, focusing on controlled movements.

  10. Gradually increase weight or repetitions as strength and proficiency improve.

How Not to Perform