Burpee Touch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Burpee Touch is a full-body bodyweight exercise that primarily targets the quads while also engaging the abs, glutes, hamstrings, and calves. It combines a squat, plank, and jump movement, with an added touch to the belly at the peak of the jump to increase core activation. This exercise improves strength, endurance, and coordination, making it effective for both lower-body and core conditioning.
How to Perform
Begin by standing upright with your feet roughly shoulder-width apart and your arms relaxed at your sides.
Lower into a squat by bending your knees and hips, placing your hands firmly on the ground in front of you.
Propel your feet backward so you land in a straight-arm plank position, keeping your body aligned from head to heels.
Gently lower your chest toward the floor while maintaining elbows close to your sides.
Press through your palms to lift your chest and return to the plank position.
Jump your feet forward, bringing them just outside your hands to return to a low squat stance.
Explosively rise to a standing position, fully extending your hips and knees while swinging your arms overhead.
At the top of the movement, engage your core and, if desired, lightly touch your belly to enhance abdominal activation.
Continue performing the sequence for the set number of repetitions, maintaining control and proper form throughout.
★ 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
Stand tall with your feet about shoulder-width apart, drawing your navel inward to activate your core.
Sink down into a squat, keeping your weight on your heels and ensuring your knees do not extend past your toes.
Place your palms on the ground in front of you, shoulder-width apart, then kick your feet back to assume a straight-arm plank position.
Maintain a tight core and a flat back as you lower your chest toward the floor in a controlled push-up, then press back up to straighten your arms.
Jump your feet forward, returning to a squat stance with knees slightly bent to absorb the landing.
Propel yourself upward from the squat, reaching your arms overhead in a jump, maximizing height while keeping your core engaged.
Land softly with bent knees to reduce impact and smoothly transition into the next repetition.
How Not to Perform
Do not let your knees collapse inward during the squat or landing; keep them aligned with your toes.
Avoid rounding or arching your back during the plank or push-up; maintain a straight line from head to heels.
Do not place excessive weight on your toes in the squat; keep your heels grounded to properly engage the quads.
Avoid flaring your elbows out during the push-up; keep them close to your body to protect your shoulders.
Do not land stiffly from the jump; bend your knees to absorb impact and prevent joint strain.
Avoid rushing through the movement; perform each phase in a controlled manner to maximize muscle engagement.
Do not swing your arms uncontrollably; use them to assist your jump while keeping movement coordinated.
Avoid lifting your hips too high or sagging in the plank; this shifts focus away from the core and quads.
Do not neglect the belly touch at the top if included; omitting it reduces abdominal activation.
Avoid shallow squats or incomplete jumps; fully extend hips and knees to engage the target muscles effectively.
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.
