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Low Back And Knee Safe Version Of The Burpees

Low Back And Knee Safe Version Of The Burpees

This version of the burpees combines reverse lunges into the mix to minimize strain on the low back and knees while training proprioception at the same time.

Shin Ohtake
Shin Ohtake

Fitness & Fat-Loss Coach

This is another modified version of the burpees using handles to minimize the strain on both the low back and knees.

In this version you go from a push up plank position to a lunge position instead of a squat position. This takes away the need to "hop" from the plank position to a deep squat position, which is significantly easier on the knees since it's less impactful. The higher handles allows for easier transition from the plank position to the lunge while allowing you to keep your low back straight with little to no flexion which can be bothersome for some with a low back issue.

This version of the Elevated Burpees with Lunges you will perform a lunge step up or a reverse lunge in place.

It should be noted that this modified version of the burpees may not be as "challenging" as a regular burpees, but I find it to be a great alternative, especially if you suffer from knee and low back issues.

Shin Ohtake

Creator of Max Workouts

Shin Ohtake

Creator of Max Workouts

Shin Ohtake

Creator of Max Workouts

Shin Ohtake's unconventional, no-nonsense approach to fitness & fat loss has made him the go-to source for fitness enthusiasts and trainers alike. His world-famous fitness program, Max Workouts, has transformed and reshaped the bodies of thousands of people in over 150 countries - without requiring hours in the gym.

Shin Ohtake's unconventional, no-nonsense approach to fitness & fat loss has made him the go-to source for fitness enthusiasts and trainers alike. His world-famous fitness program, Max Workouts, has transformed and reshaped the bodies of thousands of people in over 150 countries - without requiring hours in the gym.

Shin Ohtake's unconventional, no-nonsense approach to fitness & fat loss has made him the go-to source for fitness enthusiasts and trainers alike. His world-famous fitness program, Max Workouts, has transformed and reshaped the bodies of thousands of people in over 150 countries - without requiring hours in the gym.

Ready to transform your body faster than you ever thought possible?

Discover how to super charge your workouts and accelerate your results -- getting you lean and ripped in a fraction of the time with shorter, more effective workouts.

Ready to transform your body faster than you ever thought possible?

Discover how to super charge your workouts and accelerate your results -- getting you lean and ripped in a fraction of the time with shorter, more effective workouts.

Ready to transform your body faster than you ever thought possible?

Discover how to super charge your workouts and accelerate your results -- getting you lean and ripped in a fraction of the time with shorter, more effective workouts.