Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. Join them; it only takes a minute:

Sign up
Here's how it works:
  1. Anybody can ask a question
  2. Anybody can answer
  3. The best answers are voted up and rise to the top

When doing burpees (or actually watching others more seasoned than I) I notice that "on the way up" their feet are both pointing forward, however, mine always come back "pigeon toed".

I assume this is because my hips are VERY TIGHT; is there some sort of stretching, etc I can do to help me with proper burpee form?


share|improve this question
I may be wrong on this; I don't think it is wrong if your feet point outward to a certain extent. – Freakyuser Jan 17 '14 at 4:19
For toe positioning, I'm guessing a lot of the discussions on this with regards to squats would help understand advantages/disadvantages to each position (i.e. what muscles are being worked; what are the effects on joints; which are easier/harder, etc.). For tight hips, consider a daily regiment of working with hurdles (go under back and forth, lift legs over a bunch, etc.). Also static glute stretches should help – Dolan Antenucci Jan 21 '14 at 19:26
up vote 1 down vote accepted

For burpees I believe they are supposed to be forward our slightly toed out as you should be in a squat stance. See Crossfit - How Do I Burpee ( for explanation of their standard.

For tight hips I think this article does a good job of covering some ways to work on this. ( Personally I find foam rolling my IT band (runs down outside of thighs) as well as leg swings(hold onto something and swing one leg at a time front to back, then side to side) and hip thrusts(hold hands on hips and push out) are fairly easy and do a good job. Also note that a lot of time spent sitting will negatively impact your hip mobility, so less time in a chair should help.

If the hip mobility doesn't fix your form have a trainer watch you to see if there is anything you aren't noticing or other possible corrections.

share|improve this answer

Dynammic Stretching

Tom Kurz

I used this when training in martial arts many years ago. To this day, if asked, I can still kick above my head from cold.

share|improve this answer
Please elaborate the contents of the link here. – Freakyuser Jan 30 '14 at 2:58

Your Answer


By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.