Library / Quadriceps
Burpee
Bodyweight · Conditioning · Compound
Quadriceps QuadricepsCalves Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Quadriceps, Calves
- Equipment
- Bodyweight
- Movement pattern
- Conditioning (Dynamic force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Position your feet slightly beyond the line of your hips and arms extended alongside your body
- With your feet fully on the ground, squat down until you can place the palms of your hands on the ground just in front of your feet
- Place your hands on the ground and jump, throwing your legs back while extending your hips and knees, then lower yourself by bending your elbows until your body touches the floor
- Extend your elbows, raising your body in a shoulder push-up movement, and jump your legs down from under you
Joint & safety considerations
No specific joint contraindications are flagged for Burpee. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Air Bike High-Output Intervals | Cardio Machine swap | Cardio Machine |
| Cross Trainer (Elliptical) | Cardio Machine swap | Cardio Machine |
| Heavy Prowler Sled Push | Machine swap | Machine |
| Rowing Ergometer Conditioning Intervals | Cardio Machine swap | Cardio Machine |
| Stair Climber (Stepper) | Cardio Machine swap | Cardio Machine |
| Stationary Bike | Cardio Machine swap | Cardio Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.