Exercise guide
Burpee With Chair
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This beginner-friendly burpee variation uses an elevated surface to reduce impact and intensity while still providing a full-body metabolic challenge. It effectively engages the core, chest, and legs while improving cardiovascular endurance and coordination.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a stable, non-slip chair or bench against a wall to ensure it does not move.
- Stand facing the chair with your feet hip-width apart and your core engaged.
- Position yourself about a foot away from the chair seat.
How to do it
- Bend at the hips and knees to place your hands firmly on the edges of the chair seat.
- Jump or step both feet back into an incline plank position, exhaling as you extend your legs.
- Jump or step your feet back toward the chair, landing softly in a squat position.
- Stand up explosively while reaching your arms overhead, inhaling as you return to the start.
Form checklist
- Keep your core tight to prevent your hips from sagging in the plank position.
- Ensure your hands are stacked directly under your shoulders when leaning on the chair.
- Land with flat feet when jumping back toward the chair to protect your knees.
- Maintain a neutral neck by looking at the chair seat, not your feet.
Pro tips
- Squeeze your glutes at the top of the movement to ensure full hip extension.
- Focus on a quick 'snap' of the hips when bringing your feet back toward the chair to increase power.
- Maintain a steady, rhythmic tempo to maximize the cardiovascular benefits.
Make it harder
- Add an incline push-up against the chair seat once you reach the plank position.
- Incorporate a small jump at the top of the movement instead of just standing up.
Frequently asked
- What muscles does the burpee with chair work?
- The burpee with chair primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, pectorals, and triceps as secondary muscles.
- What equipment do you need for the burpee with chair?
- The burpee with chair requires no equipment — just your body weight.
- Is the burpee with chair good for beginners?
- The burpee with chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps