Burpees = Bruised Knees

So raise your hand if you like burpees…  Anyone? Anyone?  Beuller?  Yeah, I didn’t think so.


If you’re not sure what a burpee is, here is the official description CrossFit description:

To perform a burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.

And it looks like this:


Well it should look like that, but here’s what I feel like I look like doing burpees:


When in reality, I look like this:


Sarah Burpee2

I hate burpees.  Whenever I see them in a WOD, I want to run the other way.  But I end up sticking it out because they are SO good for you!  They use just about every muscle in your body and give you a killer workout.  But I have a dilemma…  Every time I do a lot of burpees, my knees look like this for about a week after:

Bruised KneesOuch!  I get seriously bruised knees!  I attribute this to my lack of upper body strength for the pushup part of the burpee and having to use my knees to push up off the ground.  Or maybe I just have really bad form.  Or maybe I need to drop a few pounds so I can be lighter on the drop down.  All I know, is that it hurts!

So what are your thoughts on burpees?  Do you get bruised knees from doing them?  Any tips? 

On a side note, while talking about burpees with my CrossFit pals yesterday, my friend Kat found this UH-Mazing video of a walrus exercising…enjoy 🙂

More from Running at Disney

Friday Feast: A Thanksgiving Feast

Like a good Thanksgiving should go, I cooked a ton of food,...
Read More


  • I don’t do the pushup part of the burpee, but i also have to use my knees for push ups and have those same bruises that you have 🙁 It makes wearing skirts and dresses embarassing!!

  • When I do them and drop down to the push up position I know my knees are open too wide (if that makes any sense?)… I know I need to lose weight and that will help me be a bit more.. um… graceful? LOL. Anyway.. I don’t get bruises on my knees though? I don’t think my knees touch the ground .. are they supposed to? I have ZERO upper body strength too though.. so I kinda just get into the push up position and then don’t really move much from there.. haha!

  • I just started crossfit and I have the same bruises!! One actually scanned up and was bleeding. I’ve invested in some thin knee pads…like the ones volleyball players use. I might look stupid, but I will be able to wear dresses to work again! 🙂

    • Oh no!! That sounds worse than mine. I’ve found that the more I do them, the better I’m getting and the less brushing I’m having. So hang in there…it’ll get better 🙂

  • Thanks for this. My burpee bruises show up the very next day and take about a week to no longer hurt. It’s so worth it though.

    That walrus video was amazing – laughed so hard I cried.

  • I’m late to the party, but I’m SO glad to see this. I get the bruises, too, and my knees don’t have time to heal before the next burpee-including WOD. I was just wondering about knee pads.

    • I have to say that the more I do burpees and the stronger I get, the less I get the bruises on my knees. I’ve learned to push up with my feet instead of my knees which really helps.

Leave a Reply

Your email address will not be published.