What is Burpee Low impact?

Burpee Low impact is an easy, low-impact calisthenics variation combining a plank, knee tuck and squat to target triceps, quadriceps, and glutes. It reduces jump impact while improving cardio and full-body strength, making it suitable for beginners or those easing joint stress.

How to Do Burpee Low impact

  1. Start in plank: Begin in the top-of-push-up position with a posterior pelvic tilt, core braced, shoulders over wrists and feet hip-width for stability and spinal safety.
  2. Drive hands: Push firmly through your hands, lift slightly and bring knees toward your chest while keeping your core engaged and spine neutral to protect your lower back.
  3. Land squat: Land softly into the bottom of a squat with knees tracking over toes, chest up, and weight on your heels to reduce knee stress.
  4. Stand tall: Rise to standing with tall posture, squeeze glutes at the top and breathe, keeping shoulders back and spine aligned before the next rep.
  5. Squat and plant: Hinge into a controlled squat, place hands just inside your feet, maintaining a flat back and tight core to prepare for the kickback.
  6. Kick back to plank: Kick legs back gently into the push-up top position, keep hips level and core tight to avoid sagging; reset and repeat for repetitions.

Muscle Groups

Triceps, Quadriceps, Glutes

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, & land in the bottom of a squat. Stand up, tall posture at the top, squeeze your glutes, and then squat back down. Place your hands down in front, kick your legs back, returning 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

Frequently Asked Questions

What are the benefits of the Burpee Low impact?

The Burpee Low impact improves cardiovascular fitness, strengthens triceps, quadriceps and glutes, and builds full-body endurance with reduced joint impact—ideal for beginners or recovery days.

What common mistakes should I avoid when doing this exercise?

Avoid letting the hips sag in plank, collapsing in the squat, landing heavily, or rounding the spine. Keep core engaged, knees tracking, and controlled transitions to prevent injury.

How can I progress or find alternatives to this exercise?

To progress, add a light hop, increase tempo, or include a full push-up. Alternatives include step-back burpees, incline burpees on a bench, or regular bodyweight squats and plank variations.