Also known as: kneel-to-squat jump, kneel-to-pushup transition, tuck-knee push-up combo, explosive kneeling flow

What is Burpee Submarine?

The Burpee Submarine is a hard, cardio-driven calisthenics movement that transitions from kneeling to squat, explosive jump and a tucked push-up. It primarily targets the triceps, core and quadriceps while building anaerobic conditioning and upper-body pushing strength. Ideal for advanced trainees or conditioned athletes.

How to Do Burpee Submarine

  1. Start kneeling: Begin on your knees with a tall spine, sitting back toward your heels. Brace the core and keep shoulders stacked to protect the lower back.
  2. Explosive rise: Drive through hips and feet to bring feet under you, landing softly into a low squat. Maintain a neutral spine and steady breath.
  3. Place hands forward: Hinge slightly and place palms shoulder-width in front of your feet, preparing to extend the legs back with control and core engaged.
  4. Extend to plank: Kick legs back to land in the bottom of a push-up plank. Keep shoulders over wrists and avoid sagging hips to protect the spine.
  5. Perform push-up: Lower the chest under control, press to full arm extension while keeping elbows slightly tucked to emphasize triceps and scapular stability.
  6. Tuck and return: Tuck knees toward the chest as you press up, return feet under hips and either stand or reset to kneeling. Control the descent and avoid tailbone tuck.

Muscle Groups

Core, Triceps, Quadriceps

Description

Start in a kneeling position, sit back towards your heels, tall spine.

Explode upward, bring you feet under and land in the bottom of a squat. Spine neutral, avoid tucking the tailbone.

Jump and place your hands in front of you, while extend the legs back, landing in the bottom of the push up.

Complete the push up as you tuck your knees, so you end up back at the start position.
Repeat for repetitions.
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of performing the Burpee Submarine?

This movement builds cardiovascular capacity while strengthening triceps, quadriceps and core. It also improves coordination, hip drive and anaerobic conditioning, increasing metabolic demand and functional upper-body pushing endurance for conditioned athletes.

What common mistakes should I avoid when doing this exercise?

Common mistakes include rounding the spine, tucking the tailbone, poor hand placement and uncontrolled landings. Also avoid collapsing shoulders during the push-up. Warm up hips and shoulders and perform controlled reps to reduce injury risk.

How can I progress or regress this exercise?

To regress, step back to a plank instead of jumping, use knee push-ups or slow tempo reps. To progress, add a weighted vest, increase reps, speed transitions, or insert a plyometric tuck jump for extra power.