Reverse Burpee 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Reverse Burpee is a full-body bodyweight exercise that primarily targets the quads while also engaging the glutes. It begins from a standing position, transitions into a deep squat, and then rolls back onto the floor in a controlled manner. From the floor, the movement reverses by rolling forward, pressing through the feet to return to a squat, and then standing up to finish with a jump. This dynamic sequence develops lower-body strength, core stability, coordination, and explosive power, making it an effective functional movement for overall fitness.
How to Perform
Begin by standing with your feet roughly hip-width apart and extend your arms straight above your head. Engage your core to maintain stability.
Lower into a deep squat, going as far down as your mobility allows while keeping your chest lifted.
Gradually lower your hips to the floor, tuck your knees toward your chest, and gently roll backward, keeping your spine softly rounded.
Roll forward to land in a seated position, placing your feet flat on the ground and pressing through your heels to lift back into a squat.
Push through your feet, straighten your legs, and rise fully to a standing position while keeping your core engaged.
Once upright, explode into a vertical jump with your arms reaching overhead.
Repeat this sequence for the desired number of repetitions, typically 5 to 10, completing 2 to 3 sets.
★ 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
Do not let your knees collapse inward during the squat or roll back.
Avoid rounding your lower back excessively; keep a controlled spinal curve.
Do not rush the roll backward or forward; maintain smooth, controlled motion.
Keep your core engaged throughout to protect the lower back.
Avoid lifting your heels off the ground when pressing into the squat.
Do not allow your shoulders to hunch; keep them relaxed and down.
Avoid shallow squats; go as low as your mobility safely allows.
Do not land stiffly from the jump; absorb impact softly through the legs.
Avoid holding your breath; maintain steady, consistent breathing.
Do not skip the full extension of legs and arms during the jump.
How Not to Perform
Do not let your knees cave inward during the squat or landing phases.
Avoid rounding or over-arching your lower back when rolling backward.
Do not rush through the roll; maintain controlled, smooth movements.
Avoid lifting your heels off the ground when transitioning from floor to squat.
Do not hunch your shoulders or tense your neck unnecessarily.
Avoid performing shallow squats; ensure proper depth to engage quads and glutes.
Do not hold your breath; keep breathing steady throughout the exercise.
Avoid stiff or uncontrolled landings from the jump; absorb impact through the legs.
Do not neglect core engagement; it protects your spine and improves power transfer.
Avoid incomplete arm extension during the jump; fully reach overhead to maximize movement efficiency.
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.
