What is Burpee Submarine?

The Burpee Submarine is a hard bodyweight cardio exercise that links an explosive squat, plank push-up and knee-tuck, targeting triceps, core and quadriceps while raising heart rate. It requires solid shoulder and hip control and suits advanced trainees seeking conditioning and strength.

How to Do Burpee Submarine

  1. Start kneeling: Begin kneeling with a tall spine, sit back onto your heels and inhale while bracing your core. Keep a neutral tailbone to protect your lower back.
  2. Explode to squat: Drive hips forward and explosively bring your feet beneath you, landing softly into a deep squat. Maintain a neutral spine and engaged core.
  3. Place hands forward: Jump hands to the floor in front and extend legs back into a controlled plank, keeping shoulders stacked over wrists and core braced.
  4. Perform push-up: Lower your chest with elbows close and complete a full push-up while keeping hips level. Avoid sagging or flaring elbows to reduce injury risk.
  5. Tuck and return: Tuck knees toward your chest as you push back into the squat bottom, land softly and reset a tall spine before repeating. Breathe steadily throughout.

Muscle Groups

Triceps, Core, 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 the Burpee Submarine?

The Burpee Submarine boosts cardiovascular fitness, full-body strength and explosive power while heavily training triceps, core and quadriceps. It improves coordination, mobility and metabolic conditioning, making it efficient for calorie burn and conditioning when performed with proper technique.

What common mistakes should I avoid with Burpee Submarine?

Avoid rounding the spine or tucking the tailbone, flaring elbows on the push-up, and uncontrolled landings. Neglecting core bracing or rushing reps increases injury risk; progress slowly and warm up shoulders, hips and ankles first.

How can I progress or modify the Burpee Submarine?

To modify, remove the jump and perform step-burpees or do knee push-ups to reduce load. Progress by adding explosive jumps, deeper squat-to-plank transitions, elevated tempo, or a weighted vest once technique and shoulder stability are solid.