Step-Back Burpee starting positionStep-Back Burpee end position

Form guide

How to Do Step-Back Burpee

A no-jump burpee: all the full-body conditioning, none of the noise for your neighbors.

Level
Beginner
Equipment
No Equipment
Impact
Low impact
Muscles worked
Full Body
Quads
Core

Step by step

  1. 1From standing, squat and place your hands on the floor.
  2. 2Step one foot back, then the other, into a high plank.
  3. 3Step the feet back in one at a time and stand up tall.

Common mistakes

  • Letting the hips sag in the plank.
  • Rounding the back when reaching for the floor.

Alternatives

Put it to work

Routines with Step-Back Burpee