Burpee Squat
Burpee Squat Exercise Description
The Burpee Squat is a bodyweight, total‑body plyometric combining a squat, a plank, and a vertical jump. It primarily trains the lower body—quadriceps, gluteus maximus, hamstrings, and calves—while the shoulders, chest, triceps, and core stabilize during the plank phase. The fast transition from floor to jump builds coordination and reinforces efficient triple extension (ankle, knee, hip) with controlled landings. Technique priorities include a neutral spine, knees tracking over the toes, and quiet, soft landings to manage impact. It can be scaled by stepping to plank and standing up without a jump, but the standard version finishes with a small vertical jump for a clear plyometric stimulus.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Biceps Femoris - Long Head, Gastrocnemius - Medial Head, Rectus Femoris, Soleus, Vastus Medialis
- Stabilizing Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Rectus Abdominis, Transversus Abdominis, Triceps Brachii - Long Head
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Quad
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Burpee Squat Exercise
‘- Stand feet hip- to shoulder-width, toes slightly out; brace the core.
– Inhale, hip hinge then squat, heels down, chest up, knees track over toes.
– Place hands on the floor under shoulders in front of the feet.
– Jump both feet back to a high plank; wrists under shoulders, body in one line.
– “Push the floor away,” glutes and abdominals engaged; avoid sagging or piking.
– Jump feet forward outside/under the hands into a stable squat, heels grounded.
– Drive through midfoot; extend hips, knees, and ankles to leave the floor.
– Reach tall; exhale during the jump.
– Land softly back into a squat—hips back, knees bent, heels down.
– Stand tall to reset or flow directly into the next repetition.
– Low-impact option: step back/step in and rise to stand instead of jumping.
Burpee Squat Tips
‘- Set your feet hip- to shoulder-width with toes slightly out and brace your core before starting.
– Maintain a neutral spine during the squat, plank, jump, and landing phases.
– As you lower, hinge at the hips first, then squat, keeping heels down, chest up, and knees tracking over your toes.
– Place your hands on the floor directly under your shoulders in front of your feet.
– When you jump your feet back, hit a high plank with wrists under shoulders and your body in one straight line.
– In the plank, “push the floor away” and keep glutes and abdominals engaged to avoid sagging or piking.
– Jump your feet forward to land outside/under your hands into a stable squat with heels grounded.
– Drive through the midfoot and extend hips, knees, and ankles together to leave the floor.
– Reach tall and exhale as you jump.
– Land softly back into a squat with hips back, knees bent, and heels down to keep the landing quiet and controlled.
– Stand tall briefly to reset or flow directly into the next repetition.
– For a low-impact option, step back and step in, then rise to stand instead of jumping.
Burpee Squat Beginner Introduction
The Burpee Squat links a bodyweight squat, a brief plank position, and a small vertical jump into one flowing, athletic pattern. It uses the whole body, with strong involvement from the legs—front and back of the thighs, glutes, and calves—while the shoulders, chest, arms, and core help support the body during the plank portion. The quick shift from the floor back to an upright jump challenges coordination and timing, encouraging a powerful drive through the ankles, knees, and hips and a smooth return to the ground.
This movement highlights control as much as power. Attention is placed on steady posture through the torso, knees that stay in a comfortable line with the feet, and landings that feel light rather than jarring. That combination creates a mix of strength, agility, and body awareness in a single exercise. A lower‑impact version is available by stepping the feet in and out of the plank and rising to stand instead of leaving the floor, while the standard version finishes with a modest jump to emphasize the explosive element.