Exercise guide
Silent Burpee With Chair
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
A low-impact, beginner-friendly variation of the burpee that reduces joint stress and noise by using a chair for elevation and stepping instead of jumping. This compound movement builds full-body functional strength and cardiovascular endurance while being gentle on the knees and back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a sturdy, non-slip chair or bench against a wall for maximum stability.
- Stand facing the chair with your feet hip-width apart and your core engaged.
- Position yourself about a foot away from the chair seat.
How to do it
- Inhale as you squat down and place your hands firmly on the edges of the chair seat, keeping your wrists under your shoulders.
- Step one foot back into a plank position, then step the other foot back to meet it, creating a straight line from head to heels.
- Exhale as you step the lead foot forward toward the chair, followed by the second foot, returning to a deep squat position.
- Drive through your heels to stand up tall, reaching your arms toward the ceiling, and repeat the sequence by alternating the leading leg.
Form checklist
- Keep your core tight to prevent your hips from sagging during the plank phase.
- Ensure your entire palm is in contact with the chair for a secure grip.
- Maintain a flat back and proud chest as you transition between the squat and the plank.
- Step softly and deliberately to maintain the 'silent' nature of the exercise.
Pro tips
- Focus on the mind-muscle connection by squeezing your glutes and quads hard during the plank and standing phases.
- To increase metabolic demand, maintain a steady, rhythmic tempo without pausing between the steps and the stand.
Make it harder
- Perform a controlled incline push-up against the chair once you reach the plank position.
- Incorporate a knee-to-elbow mountain climber on each side while in the plank before stepping back up.
Frequently asked
- What muscles does the silent burpee with chair work?
- The silent burpee with chair primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the silent burpee with chair?
- The silent burpee with chair requires no equipment — just your body weight.
- Is the silent burpee with chair good for beginners?
- The silent burpee with chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps