Reverse burpees

Videos

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Instructions

Proper Position

  • Stand upright with your feet hip-width apart.
  • Engage your core and keep your back straight.
  • Ensure you have enough space behind you to perform the movement safely.

Movement

  • Bend your knees and lower into a squat position.
  • Continue lowering until you sit on the floor, keeping your hands near your torso for balance if needed.
  • Roll back onto your back, keeping your legs slightly bent and bringing your knees toward your chest.
  • Use the momentum to return to a seated position, then push through your feet to stand up in one smooth motion.
  • Finish the movement with a small jump and get ready for the next repetition.

Breathing

  • Inhale as you lower to the ground.
  • Exhale as you rise back to the standing position.

Tips

  • Maintain a smooth and controlled movement to avoid jerky motions.
  • If the exercise is too challenging, use your hands to assist you in standing back up.
  • Avoid crashing onto the ground to protect your back.
  • Focus on engaging your core to control both the descent and the ascent.
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