Burpee on Step

Beginner Level of Difficulty

The burpee off of a step or bench is a beginner full body conditioning exercise. This exercise targets the legs, shoulders and arms and is suitable for all fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Aerobic Steps

Aerobic Steps

The aerobic step is an elevated platform used during exercise. The height of the step can be tailored to individual needs by inserting risers under the step. The aerobic step is most commonly used for various bodyweight, plyometric and dumbbell exercises.

Exercise Instructions

burpee on step - step 1

Step 1

Stand in front of the aerobic steps or a bench with your feet shoulder width apart and your hands by your side.

burpee on step - step 2

Step 2

Place both hands down on the step and jump out into a push-up position. Make sure that both feet leave the floor and land at the same time.

burpee on step - step 3

Step 3

Jump back and stand back up into the starting position.