Burpee Squat
The Burpee Squat is a full-body blast! Squat, plank, jump & repeat for strength, cardio & power. It's tough, but effective!
The Burpee Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Burpee Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Burpee Squat Variations and Alternatives
How to do the Burpee Squat
Stand with your feet shoulder-width apart, arms by your sides.
Begin by squatting down, bending your knees and pushing your hips back. As you lower into the squat, place your hands on the floor in front of you, just inside your feet.
Jump your feet back into a plank position while keeping your hands on the floor. Ensure your body forms a straight line from head to heels, engaging your core to keep your hips from sagging.
Immediately jump your feet forward to outside of your hands, returning to the squat position.
From the squat, stand back up and fully extend your arms overhead to complete one repetition.
Repeat the sequence for the desired number of repetitions or for a timed set.
The provided images show a figure executing a squat, highlighting the muscles engaged during different phases of the Burpee Squat. This exercise is effective for building strength, power, and cardiovascular endurance. It's important to maintain good form throughout to prevent injury and maximize the benefits of the exercise.
---
Burpee Squat FAQs
What muscles does the Burpee Squat work?
The Burpee Squat mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Burpee Squat?
None. The Burpee Squat is a bodyweight exercise, so you can do it anywhere.
Is the Burpee Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Burpee Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Burpee Squat variations and alternatives?
Similar exercises include the Bodyweight Full-Squat with Overhead Press, Bodyweight Squat Pulse, Bodyweight Slow to Explosive Squat and Burpee.
Training calculators
Work out the numbers behind your training before your next session.