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- Step 1: Stand with feet shoulder-width apart and arms at your sides.
- Step 2: Bending at the hips and knees, reach down to put your hands on the ground.
- Step 3: Once your hands reach the ground, extend your legs out behind you with a quick hop into a push-up position.
- Step 4: Complete a push-up
- Step 5: Stand up tall as quickly as you can bringing one knee up to your waist.
- Step 6: Drop and repeat another burpee.
- Step 7: Stand up and bring your other knee up to your waist this time. This completes one rep.
Details
knee strike burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, calves, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps
...more
knee strike burpee is a calisthenics, cardiovascular, martial arts, plyometrics, and total body
exercise
that primarily targets the quads
and to a lesser degree also targets the abs, calves, chest, forearms, glutes, hamstrings, hip flexors, lower back, middle back, shoulders and triceps.
Learning proper knee strike burpee form is easy with the step by step
knee strike burpee instructions, knee strike burpee tips,
and the instructional knee strike burpee technique video on this page.
knee strike burpee is a exercise for
those with a intermediate level of physical fitness and exercise experience.
Watch the knee strike burpee video, learn how to do the knee strike burpee,
and then be sure and browse through the knee strike burpee workouts on our
workout plans page!
Tips
- Try to keep your movements smooth and flowing together.
- Keep your core tight throughout the movement.
- Focus on bringing your knee up so that it is parallel to the floor and in line with your body.
Variations
- Mountain Climber Burpee
- Mountain Climber Burpee
- Ninja Burpee
Types
- Force Type: N/A
- Mechanics Type: Compound
