{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Burpees",
      "kind": "common"
    },
    {
      "text": "Chest-to-Floor Burpee",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "calves",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "calisthenics",
      "cardio",
      "plyometric"
    ],
    "movement_patterns": [
      "horizontal-push",
      "squat",
      "jump"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "ballistic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "132"
  },
  "id": "oec:burpee",
  "instructions": {
    "setup": [
      "Stand upright with your feet shoulder-width apart and your arms at your sides."
    ],
    "steps": [
      "Hinge at the hips and bend your knees to place your hands flat on the floor directly beneath your shoulders.",
      "Jump or step both feet back into a full plank position.",
      "Lower your chest and thighs completely to the floor under control.",
      "Press through your palms to push your body up while snapping your feet forward outside your hands into a low squat.",
      "Explode upward into a vertical jump, reaching your hands overhead, and land softly to absorb impact."
    ],
    "breathing": "Inhale as you drop down to the floor, exhale forcefully as you press up and jump.",
    "cues": [
      "Hands down, feet back.",
      "Chest to floor.",
      "Snap the hips forward.",
      "Jump and reach tall."
    ],
    "common_faults": [
      {
        "fault": "Sagging the lower back and hyperextending the spine while pushing off the floor.",
        "correction": "Brace your core firmly to keep your torso rigid as you press up from the ground."
      },
      {
        "fault": "Landing flat-footed with straight knees after the jump.",
        "correction": "Absorb the landing softly on the balls of your feet and immediately bend your knees."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor surface is clear and non-slip before performing rapid jumps."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Burpee",
  "previous_ids": [
    "oec:burpees"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Burpees",
        "url": "https://wger.de/en/exercise/132/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "er0355"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:no-push-up-burpee"
    },
    {
      "type": "progression-of",
      "target": "oec:squat-thrust"
    },
    {
      "type": "regression-of",
      "target": "oec:dumbbell-devil-press"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A full-body calisthenic movement transitioning from a standing position down into a push-up and finishing with an explosive vertical jump."
}