> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Pushup burpee without jump

> Novice · Explosive · Bilateral. Strength, cardio

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Also known as: No jump burpee.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Explosive |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 18 s |

## Technique

1. Squat down to place your hands on the ground
2. Jump your feet back to a Plank and perform a Pushup
3. Jump your feet toward your hands.
4. Stand up straight without performing the final explosive jump.

## Form tips

* Keep your back straight during the pushup.
* Do not let your lower back arch.

## Muscles

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301.32,277.19 301.53,276.99 301.75,276.90 301.98,276.91 302.22,277.01 302.42,277.17 302.65,277.50 303.46,279.06 304.87,280.78 305.16,281.47 305.27,282.55 305.38,283.04 306.12,284.17 306.20,284.79 305.96,287.21 305.93,290.02 306.10,292.83 306.94,300.76 307.27,304.97 307.38,309.19 307.22,313.39 309.03,326.19 309.12,326.12 308.95,319.42 309.02,311.75 309.25,305.99 309.99,294.52 310.16,289.42 310.15,284.32 309.88,277.82 310.76,275.48 311.63,272.70 312.10,270.82 312.58,268.31 312.78,266.73 312.99,263.55 313.00,261.96 312.80,258.79 312.61,257.21 312.03,254.08 311.19,251.01 310.44,248.86 307.90,242.20 307.23,240.09 306.78,238.18 306.64,237.82 306.43,237.50 306.13,237.26 305.77,237.12 305.37,237.11 304.91,237.23 304.42,237.48 303.86,237.89 303.03,238.78 302.57,239.59 302.16,240.82 301.96,242.11ZM301.62,245.85 301.58,246.32 301.06,245.33 301.41,245.97ZM332.63,237.51 330.79,240.13 328.41,243.86 328.25,242.11 328.04,240.82 327.64,239.59 327.17,238.78 326.34,237.89 325.72,237.44 325.22,237.20 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320.31,335.48 319.68,334.24 319.20,333.48 318.79,333.06 318.27,332.77 317.99,332.81 317.85,333.00Z" fillOpacity="0.4" />

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Triceps</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Legs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Quadriceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hip adductors</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Anterior deltoid
  * Pectoralis major (clavicular head)
  * Triceps brachii (long head)
  * Triceps brachii (medial head)
  * Triceps brachii (lateral head)
  * Serratus anterior
  * Rectus abdominis
  * External oblique
  * Internal oblique
  * Gastrocnemius
  * Soleus
  * Rectus femoris
  * Vastus medialis
  * Vastus intermedius
  * Vastus lateralis
  * Iliacus
  * Psoas major
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a><a href="/collections/equipment/parallettes" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00a.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=26e3cfa1450c1804eeac014f2490914d" alt="Parallettes" noZoom className="m-0 w-full h-full object-contain" width="250" height="261" data-path="images/equipment/q00a.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallettes</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/quadriceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Quadriceps</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a><a href="/collections/strength/legs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Legs</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="heart-pulse" size={16} /> Cardio</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/cardio/whole-body-cardio" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Whole body cardio</a><a href="/collections/cardio/jumping" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Jumping</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-flexion-forward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion forward</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Ankle</span><a href="/collections/joint-movements/ankle-plantarflexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />plantarflexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="Plank squat thrust" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e081.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=7a9900ca112c1cc2a40533ae480101eb" href="/exercises/plank-squat-thrust-e081" width="320" height="320" data-path="images/exercises/e081.jpg">Beginner</Card>
  <Card title="Pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e087.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=8e751059283f5e734e2d60e1889d222c" href="/exercises/pushup-e087" width="320" height="320" data-path="images/exercises/e087.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Roll burpee" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w019.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=801a72a8c920b6c9cc04cfa65948cbc5" href="/exercises/roll-burpee-w019" width="320" height="320" data-path="images/exercises/w019.jpg">Novice</Card>
    <Card title="Navy seal burpee" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w01e.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=557f9a415ce8030393513bdbb090d3be" href="/exercises/navy-seal-burpee-w01e" width="320" height="320" data-path="images/exercises/w01e.jpg">Novice</Card>
    <Card title="Half burpee" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w01o.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=8077b092027725601d776bac63bae591" href="/exercises/half-burpee-w01o" width="320" height="320" data-path="images/exercises/w01o.jpg">Novice</Card>
    <Card title="Burpee without jump" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w01n.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=06b08c41f269755942426a4fbefa249b" href="/exercises/burpee-without-jump-w01n" width="320" height="320" data-path="images/exercises/w01n.jpg">Novice</Card>
    <Card title="Plank jack thrust" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w01b.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=0df88621045e517e9535f1ee56dcadda" href="/exercises/plank-jack-thrust-w01b" width="320" height="320" data-path="images/exercises/w01b.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/pushup-burpee-without-jump-w01p). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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