Glutes exercise

Burpees

How to do the Burpees with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your feet shoulder-width apart and your arms by your sides. Lower into a squat position and place your hands on the floor. Kick or step your legs back into a plank position. Jump or step your legs forward to return to a squat position. Return to the standing position.
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Illustration showing the Burpees
Targets

Muscles worked

Glutes muscle Glutes Primary Hamstrings muscle Hamstrings Secondary
Technique

How to do the Burpees

  1. 1 Stand with your feet shoulder-width apart and your arms by your sides.
  2. 2 Lower into a squat position and place your hands on the floor.
  3. 3 Kick or step your legs back into a plank position.
  4. 4 Jump or step your legs forward to return to a squat position.
  5. 5 Return to the standing position.