What is 180 Degree Burpee?
The 180 Degree Burpee is an Easy calisthenics exercise that moves from a push-up position into a squat and an explosive 180° rotation jump. It primarily targets chest, triceps, shoulders, quads, glutes and core while improving cardio and coordination.
How to Do 180 Degree Burpee
- Start Push-Up Position: Begin in the top of a push-up with posterior pelvic tilt, core tight and shoulders stacked over wrists. Keep spine neutral and avoid hip sag.
- Drive Hands & Tuck: Press hands into the floor, drive hips up and pull knees to chest while lifting hands to reach a squat landing. Control momentum.
- Land Squat Softly: Land in the bottom of a squat on the balls of your feet with knees soft, chest up and weight centered over mid-foot.
- Explosive Jump Rotate: Drive upward through quads and glutes, jump while rotating 180 degrees. Spot the new direction and keep arms engaged to control rotation.
- Absorb & Reset: Land softly on the balls of your feet, bend knees to absorb, then squat back down and return hands to push-up position keeping core braced.
Muscle Groups
Triceps, Chest, Shoulders, Quadriceps, Hamstring, Glutes, Back
Description
Start in the top of a Push Up position, PPT (tuck the tailbone, core engaged).Drive your hands into the floor, jump and bring your knees to your chest as you lift your hands, landing in the bottom of a squat. Drive upward explosively from the squat, and transition into a jump with a 180 degree rotation.
Land with soft knees on the balls of your feet, then squat back down. Return to the top of the push up & stay tight not letting the hips sag.
Repeat for repetitions.
Movement Group
Cardio
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the 180 Degree Burpee?
The 180 Degree Burpee boosts cardiovascular fitness, explosive power, and coordination while working chest, shoulders, triceps, quads, glutes and core. It builds functional conditioning and agility with no equipment when done correctly.
What common mistakes should I avoid?
Common mistakes include letting hips sag in the push-up, landing stiff-legged, insufficient knee tuck, rotating with arms instead of core, and rushing the movement. Focus on bracing your core, soft landings and controlled rotation.
How can I progress or modify this exercise?
To modify, step back to plank instead of jumping and perform a smaller rotation or reduce rotation to 90°. To progress, add a full push-up, increase tempo, use a weighted vest, or perform continuous sets for more intensity.