Dumbbell Burpee
Full-body explosive exercise combining squat, plank, push-up, and deadlift with dumbbells, targeting quads, glutes, chest, and core to build strength, power, and cardiovascular endurance.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Chest
Secondary Muscles
Shoulders, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Chest
8/10Mid Chest
Abs
7/10Rectus Abdominis
Triceps
7/10Lateral Head
Hamstrings
6/10Biceps Femoris
Shoulders
5/10Anterior Delts
Forearms
5/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Shorter for conditioning sets
How to Perform
Stand with feet hip-width apart, holding a dumbbell in each hand at your sides, core braced and spine neutral.
- Squat down and place dumbbells on floor shoulder-width apart.
- Jump or step feet back to high plank position, gripping dumbbells.
- Lower chest to floor between dumbbells for push-up, then press up.
- Jump or step feet forward to squat position behind dumbbells.
- Drive through feet to stand and lift dumbbells to sides.
- Lower dumbbells and repeat.
Coaching Tips
Form Cues
- Keep core tight
- Eyes forward
- Drive through heels
- Shoulders over wrists in plank
- Neutral spine always
Breathing
Inhale during squat and plank descent; exhale forcefully during push-up and stand-up.
Tempo
2-0-1
Range of Motion
Squat until thighs parallel to floor; plank straight from head to heels; push-up until chest nearly touches floor; stand fully upright with hips extended.
Safety
Safety Notes
- Use hex dumbbells to prevent rolling
- Step instead of jump if joint issues
- Maintain neutral spine to avoid back strain
- Start with lighter weights for form
- Land softly if including jumps
Spotting
No spotting required; perform in open space with safeties if adding jumps.
Common Mistakes
- Arching lower back during transitions
- Letting dumbbells roll
- Incomplete push-up range
- Knees caving inward on squat
- Rushing without control
When to Avoid
- Acute lower back pain
- Knee or ankle injuries
- Shoulder impingement
Flexibility Needed
- Adequate hip and ankle flexion
- Shoulder extension for plank
Build Up First
- Master basic burpee
- Proficient squat and push-up form
Also known as
DB Burpee, Weighted Burpee, Dumbbell Thruster Burpee
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