Burpee Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, arms at your sides, and core engaged.
2. Hinge at the hips and bend your knees to place your hands flat on the floor in front of you.
3. Jump or step both feet back into a high plank position with your body in a straight line from head to heels.

How to do it

1. Lower your chest toward the floor for a push-up, then exhale as you push back up to the high plank.
2. Jump your feet forward explosively, landing with your feet wide and flat on the floor outside of your hands.
3. Immediately lift your torso and hands, settling into a deep squat with your thighs at least parallel to the floor.
4. Inhale as you hold the squat briefly, then exhale and drive through your heels to return to a full standing position at a controlled tempo.

Form checklist

• Keep your spine neutral and avoid rounding your lower back during the squat transition.
• Ensure your heels are flat on the ground when landing in the squat position to protect your knees.
• Keep your chest lifted and gaze forward as you transition from the floor to the squat.
• Maintain a tight core throughout the movement to prevent your hips from sagging in the plank.

Pro tips

• Focus on landing 'quietly' by using your quads and glutes to absorb the impact when jumping your feet forward.
• Squeeze your glutes hard at the top of the movement to ensure full hip extension and maximize posterior chain engagement.
• Maintain a rhythmic breathing pattern: inhale during the descent and exhale on the explosive push and standing phases.

Make it harder

• Add a 3-second isometric hold at the bottom of the squat phase to increase time under tension.
• Incorporate a vertical jump squat at the end of the movement for maximum power output and heart rate elevation.

Frequently asked

What muscles does the burpee squat work?

The burpee squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the burpee squat?

The burpee squat requires no equipment — just your body weight.

Is the burpee squat good for beginners?

The burpee squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps
• Burpee Long Jump With Push-UpAdvanced · glutes, hamstrings, pectorals, quadriceps, and triceps
• Burpee Over The BarAdvanced · glutes, hamstrings, and quadriceps
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps