{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Straight-Arm Burpee",
      "kind": "common"
    },
    {
      "text": "No-Pushup Burpee",
      "kind": "common"
    },
    {
      "text": "No Push Up Burpee",
      "kind": "common"
    },
    {
      "text": "Squat Thrust with Jump",
      "kind": "common"
    },
    {
      "text": "No push up burpees",
      "kind": "common"
    },
    {
      "text": "No pushup burpees",
      "kind": "common"
    },
    {
      "text": "No push-up burpees",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stabilizer"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "calisthenics",
      "plyometric"
    ],
    "movement_patterns": [
      "jump",
      "squat",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "ballistic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "998"
  },
  "id": "oec:no-push-up-burpee",
  "instructions": {
    "setup": [
      "Stand tall with your feet shoulder-width apart and your arms at your sides."
    ],
    "steps": [
      "Hinge at the hips and bend your knees to lower into a squat, placing both hands flat on the floor directly beneath your shoulders.",
      "Jump both feet straight back into a high plank position, maintaining a rigid straight line from head to heels.",
      "Quickly jump your feet forward, landing flat-footed just behind your hands in a low squat position.",
      "Explode vertically off the floor into a jump, reaching your arms overhead.",
      "Land softly on the balls of your feet, immediately absorbing the impact by sinking into the next repetition."
    ],
    "breathing": "Inhale as you squat down and jump your feet back, then exhale sharply as you jump your feet in and explode off the floor.",
    "cues": [
      "Hands down, kick back, snap forward, jump high",
      "Brace your core in the plank to prevent hip sag",
      "Land softly on the feet"
    ],
    "common_faults": [
      {
        "fault": "Sagging the hips and hyperextending the lower back when kicking out into the plank.",
        "correction": "Squeeze the glutes and brace the abdominals to lock into a rigid plank position before jumping forward."
      },
      {
        "fault": "Landing on the toes with knees caving in when jumping back to the squat.",
        "correction": "Jump the feet wide enough to plant the whole foot flat on the floor with knees tracking over toes."
      },
      {
        "fault": "Landing with stiff, locked knees on the vertical jump.",
        "correction": "Absorb the landing softly through the ankles, knees, and hips, transitioning smoothly into the descent."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure adequate floor space and good shoe traction to prevent slipping when kicking legs back."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "No-Push-Up Burpee",
  "previous_ids": [
    "oec:no-push-up-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: No push-up burpees",
        "url": "https://wger.de/en/exercise/998/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:burpee"
    },
    {
      "type": "substitute-for",
      "target": "oec:burpee"
    },
    {
      "type": "progression-of",
      "target": "oec:squat-thrust"
    }
  ],
  "setup": {
    "position": "moving",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A full-body conditioning exercise combining a squat, a kick back into a plank, and an explosive vertical jump without performing a push-up."
}