About this exercise
A high-intensity full-body plyometric exercise that combines a squat with a burpee movement, driving the heart rate up while engaging the legs, chest, and core simultaneously.
Burpee Squat
Step by step instructions, muscle activation and variants for the Burpee Squat.
MediumGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and arms at your sides
- Lower into a deep squat, then place your hands on the floor in front of you
- Jump or step your feet back into a high plank position
- Perform a push-up or hold the plank briefly
- Jump or step your feet back toward your hands, landing in the squat position
- Explode upward into a jump, extending your arms overhead
- Land softly with knees slightly bent and immediately flow into the next rep
Muscle Activation
Primary
GlutesQuadriceps
Secondary
TricepsHamstringsCoreMiddle chest
About the Burpee Squat
The Burpee Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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