Videos
Instructions
- Stand upright with feet hip-width apart.
- Lower into a controlled squat and roll back onto the floor.
- Use your hands for support as you roll onto your back and lift your legs upward.
- Engage your core to roll forward and push yourself back to standing position.
- Repeat smoothly for the desired repetitions.
Technical tips
- Keep your core tight throughout the movement.
- Use controlled momentum, not excessive swinging.
- Plant hands firmly for support when transitioning from floor to standing.
- Land softly on feet when returning to standing position.
Breathing tips
- Inhale as you roll back onto the floor.
- Exhale as you roll forward and rise to stand.
- Maintain steady breathing rhythm throughout repetitions.
Medical restrictions
- Avoid if you have lower back injuries.
- Not recommended for individuals with knee problems.
- Use caution if you have balance or vestibular disorders.
Description
The Hands Supported Reverse Burpee is a dynamic full-body exercise designed to build strength, coordination, and cardiovascular endurance. Unlike the traditional burpee, this variation incorporates a rolling motion onto the back and uses the hands for support during the transition, making it slightly more accessible while still highly effective. It challenges core stability, lower body power, and functional mobility by requiring smooth transitions between standing, rolling, and rising movements. This exercise not only elevates the heart rate for cardio benefits but also improves athletic coordination and balance. It is especially useful for developing explosive leg drive and reinforcing core control under dynamic conditions. Hands Supported Reverse Burpees can be included in high-intensity interval training (HIIT), bodyweight circuits, or functional fitness routines to improve overall conditioning. They require no equipment and can be performed in limited space, making them an excellent choice for home or gym workouts. Regular practice of this exercise enhances body control, agility, and endurance while providing an engaging alternative to traditional burpees.
What muscles do Hands Supported Reverse Burpees work?
Hands Supported Reverse Burpees primarily target the abs, glutes, and quadriceps while also engaging the obliques, hamstrings, and lower back for stability.
Are Hands Supported Reverse Burpees good for beginners?
They are more suitable for intermediate levels, but beginners can attempt them by focusing on slow, controlled movements and using extra hand support when standing up.
What is the difference between Reverse Burpees and Hands Supported Reverse Burpees?
Hands Supported Reverse Burpees allow the use of hands for assistance when standing, making the movement smoother and slightly less demanding than standard Reverse Burpees.
Can I do Hands Supported Reverse Burpees without equipment?
Yes, Hands Supported Reverse Burpees require no equipment and only need floor space, making them ideal for home workouts.
Are Hands Supported Reverse Burpees good for cardio?
Yes, Hands Supported Reverse Burpees are an excellent cardio exercise because they elevate heart rate while also strengthening core and lower body muscles.