Half burpees

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Begin in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels.
2. Quickly jump your feet forward towards your hands, landing with your heels on the floor in a squat position.
3. Immediately jump your feet back to return to the high plank position, keeping your body straight and your core engaged.
4. Repeat the movement for the desired number of repetitions, maintaining a quick and controlled pace.

Form tips

• Focus on steady breathing, exhaling as you jump your feet forward and back, and inhaling as you hold the plank position.
• Ensure your hands are placed directly under your shoulders in the plank position to maintain proper form and prevent strain.
• Use a non-slip surface to prevent your feet or hands from slipping during the exercise.