Health & Fitness

How to do burpees correctly without hurting your joints

Dan Kauna 20th September, 2026 08:27 PM

The burpee is one of the most effective full-body movements you can do at home or in the gym. It burns calories, builds strength, and requires zero equipment.

However, when done with poor technique, this simple movement can quickly cause wrist, knee, and lower back pain.

Many people rush through repetitions to get their heart rate up, sacrificing form along the way.

In a peer-reviewed study published in PMC, researchers highlighted the correct form, noting “the burpee consists of a series of physical movements that begin and end with a standing squat.”

When you break the exercise down into controlled stages rather than treating it as a chaotic jump, you protect your joints and get maximum benefits from every rep.

Step-by-step technique for a clean burpee

Start standing with your feet hip-width apart and arms by your sides. Bend your knees and drop into a deep squat, placing both hands flat on the floor directly under your shoulders.

Avoid bending over at your waist with straight legs, as this puts unnecessary strain on your lower back.

A woman demonstrating the correct initial squat position before jumping back.

Step or hop your feet back into a full plank posture. Keep your core tight, forming a straight line from your head to your heels. Lower your chest to the floor for a push-up while keeping your elbows tucked close to your body at a 45-degree angle.

Push firmly through your palms to return to the plank position.

Hop or step your feet back toward your hands, landing flat on your feet rather than on your toes. Stand up explosively, jump into the air with your hands reaching overhead, and land softly on bent knees to absorb the shock.

Common mistakes that strain your joints

The most frequent mistake is letting your hips sag toward the floor during the plank phase. This hyperextends your lower spine and causes lower back stiffness after your workout.

Squeeze your glutes and brace your abdominal muscles throughout the movement to keep your spine supported.

A man landing softly with bent knees after the final explosive jump.

Another common error happens during the landing. Falling heavily on straight knees or on your heels sends a sharp impact through your joints. Always land softly on the balls of your feet first, immediately bending your knees to cushion the force.

Lastly, dumping all your weight onto your wrists when placing your hands down can cause wrist sprains. Spread your fingers wide and press firmly through your entire palm to distribute your body weight evenly.