Videos
Instructions
- Start in a standing position with feet shoulder-width apart.
- Lower into a squat and roll back onto your spine until your knees are near your chest.
- Use momentum to roll forward and push through your feet to return to standing.
- Optionally add a small jump at the top for added intensity.
- Repeat for the desired number of repetitions.
Technical Tips
- Engage your core throughout the rolling motion for control.
- Avoid collapsing your neck or head during the backward roll.
- Push explosively through your heels when coming back to standing.
- Ensure a soft and balanced landing if performing a jump at the top.
Breathing Tips
- Inhale as you roll backward.
- Exhale as you roll forward and stand up.
- Maintain steady, controlled breathing throughout the set.
Medical restrictions
- Lower back pain or disc issues
- Knee instability or recent knee surgery
- Vertigo or inner ear balance disorders
Description
The Reverse Burpee is a dynamic bodyweight exercise designed to enhance core strength, coordination, and functional mobility. Unlike the traditional burpee, which begins with a jump and transitions into a push-up, the reverse burpee incorporates a rolling motion that activates the abdominal muscles and posterior chain while promoting balance and agility. This movement challenges your ability to smoothly transition from a supine position back to standing, making it ideal for building athletic functional strength. Reverse burpees require no equipment except for a yoga mat, making them accessible and effective for home workouts or warm-up routines. Because they incorporate controlled rolling, squatting, and explosive standing, they are excellent for developing lower body coordination and full-body engagement without placing excessive strain on the joints. Commonly used in bodyweight training, calisthenics, and functional fitness routines, reverse burpees are also a beneficial cardiovascular exercise when performed at higher repetitions or in circuits. Their versatility and minimal setup make them suitable for intermediate users looking to improve movement patterns and engage the core in a non-traditional yet impactful way.
What muscles do reverse burpees work the most?
Reverse burpees primarily target the abs while also engaging the glutes, quadriceps, hamstrings, and external obliques through the rolling and standing movement.
Are reverse burpees good for beginners?
Reverse burpees are more suitable for intermediate levels due to the coordination and strength required to transition smoothly from a roll to a stand, but beginners can modify them by using assistance or removing the jump.
Can I do reverse burpees without equipment?
Yes, reverse burpees are a bodyweight-only exercise and only require a yoga mat for comfort, making them perfect for home or travel workouts.
Is the reverse burpee good for core training?
Absolutely, reverse burpees are highly effective for core training as the rolling motion and standing transition strongly activate the abdominal muscles and improve trunk control.
How many reverse burpees should I do?
Start with 8 to 12 reps per set, focusing on smooth control and proper form, and gradually increase volume based on your fitness level and goals.