If you are after a full-body workout that will strengthen your core muscles, glutes, and hamstring, the reverse burpee is an exercise that should be on your shortlist.
The reverse burpee is a variation of the traditional burpee – an exercise that transitions from a standing position to a sit-up and back to the standing position.
The reverse burpee involves rolling quickly on your back and into a crunch position and then back into standing. It is a high-intensity exercise that will build your muscles and burn excess calories from your body.
It is also known as inverted burpee.
Targeted muscles: Core muscles, hamstring, and glutes.
Exercise mechanics: Compound. Steps
Exercise type: Endurance.
Difficulty level: Intermediate.
Required Equipment: Mat (optional).
- Stand on your feet and spread them shoulder-width apart with your knees slightly bent. Ensure your shoulders are directly over your hips. Your head and neck should be neutral, and the chin should be tucked at all times.
- Distribute your weight equally and stabilize your position by gripping the floor with your feet. Bend your elbows slightly while keeping your arms by your sides. Breathe in and out to engage your core muscles.
- Get into a deep squat by bending your knees, ankle, and hips.
- In a quick motion, lower your body to the ground and roll backward. Remember to bring your knees to your chest during the roll. Complete the movement by bringing your shoulder and the upper back to touch the ground.
- Using your momentum, roll forward quickly and begin to stand on your feet.
- While standing, push through the ground explosively to jump into the air. Straighten your legs and swing your arms while you are in the air. At the top of the jump, straighten your legs and stretch your arms above your head.
- Land on your feet, ensuring you distribute your weight evenly. Use your hips and knees to absorb the impact of the landing by bending them slightly.
- Repeat the rep until you meet your set target.
MUSCLES WORKED BY THE REVERSE BURPEE
The reverse burpee workout targets the core muscles and will help you maintain a proper posture (a high plank position). It also builds leg muscles by increasing resistance on them. It may damage some muscles, but this is a good thing because it will allow the body to repair them, making them sturdier. Therefore, reverser burpee works the following muscles:
- Back muscles.
- Erector spinae.
BENEFITS OF REVERSE BURPEE
IT CAN HELP WITH WEIGHT LOSS
The reverse burpee is an intense workout. It requires a lot of energy than other regular workouts. It will burn you out and, in the process, it will help you lose weight.
Also, the extra muscle mass will help you burn excess calories. This is an aspect that will help you lose weight.
IT CAN SLOW DOWN AGING MARKERS
Reverser burpees will not reduce your literal age. However, it will slow down some aging markers to make you look younger. Also, it will eliminate some aspects that suggest you have poor health.
IT WILL ENGAGE YOUR ENTIRE BODY
Because the reverse burpee depends on momentum, it will target many muscles at once. That’s the reason it is a compound exercise. Working multiple muscles simultaneously will improve your fitness and strengthen your body.
ALTERNATIVES TO REVERSE BURPEE
Murpee is a modified burpee. It slows down the standard burpee. The reason for slowing the original exercise is to allow your body use strength and balance instead of momentum. Like the standard burpee, you will perform it without any special equipment.
- Drop down slowly into a squat. Maintain slow movement until your touch the floor with your hands, and it is in front of you.
- Using one leg at a time, step back slowly into a pushup position.
- Perform a pushup
- Slowly, bring one leg forward until you feel the knee on your elbow and hold it there for a moment. Bring the other leg forward. Place your feet flat on the floor as you assume a bottom squat position. Remember to alternate your legs in step four of the subsequent reps.
- Jump up slowly. This will help you channel more strength for the jump and landing.
- Repeat the rep as many times as you desire.
MISTAKES TO AVOID WHEN PERFORMING A REVERSE BURPEE
POSITIONING YOUR SHOULDERS INCORRECTLY
Incorrect shoulder positioning is a common problem with reverse burpee exercise. If you lack adequate upper-body strength, you might perform a burpee with bent elbows and asymmetric shoulders. This can put immense tension on your ligaments and tendons, leading to shoulder and back pain. Assume a proper position before performing the first rep. This will protect you from injuries.
PUSHING THROUGH THE VERTICAL JUMP
The most challenging part of the burpee exercise is returning to a squatting position from a rolling position and performing the vertical jump. Most people struggle with this because of tight hips. You might be tempted to push through the vertical jump if you are one of them. This can injure your hips. Flex them to prevent such injuries.
DROPPING YOUR HIPS
When you jump during the burpees, your hips should not drop. If they drop, then you are not doing it properly. Dropping the hips can stress your lower back causing hip dislocation. You can prevent this injury by engaging in activities that strengthen the core. This can help you align your hips properly during the jump. Also, it will stabilize your spine.
The reverse burpee exercise is suitable for working out the entire body. It is an excellent workout for people looking to develop several muscles at once. It will develop your core muscles, glute, hamstring, hips, and spine.
Since it does not rely on special equipment, it is a cheap exercise that will not dig deep into your pockets. You need not pay gym subscription fees to do this exercise. You can conveniently perform it at home.
Consider this exercise and witness its magic!