Legs · Bodyweight
Silent Burpee
How to do the silent burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
From standing, squat down and place your hands on the floor, then step or float your feet back into a plank instead of jumping them. Step the feet back in, stand up smoothly, and rise onto your toes without a jump. Keep every transition soft and controlled to stay quiet.
- 1Your whole body working through the squat, plank, and stand sequence
- 2A steady pace that keeps your heart rate up without any hard impact
- 3Soft, deliberate transitions as you step rather than jump
Common mistakes
- Do not let your hips sag or your back round in the plank
- Do not rush and lose control of the step-backs and step-ins
- Do not slam your feet or hands down; keep the landings quiet
Muscles worked
The silent burpee mainly works the quads, with the upper abs, lower abs, glutes, hamstrings, triceps, mid chest, calves, and front delts assisting.
- QuadsPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- TricepsSupport
- Mid ChestSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsMinor
- ObliquesMinor
- Hip FlexorsMinor
Kovo programs the silent burpee for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.