Burpee Over The Bar

Burpee Over The Bar Exercise Description

Burpee Over the Bar is a compound bodyweight drill that blends a standard burpee with a lateral two-foot hop over a low bar or floor line. The movement combines a squat/hip hinge to the ground, a plank with a push-up, and a coordinated takeoff and landing, demanding control in both the sagittal and frontal planes. Primary contributors include the quadriceps, gluteus maximus, hamstrings, and calves for lowering, jumping, and landing; pectoralis major, triceps, and anterior deltoids during the push-up; and the abdominal and oblique musculature for trunk stiffness and alignment. The lateral jump component requires precise foot–knee–hip alignment and soft landings to manage impact forces while maintaining a neutral spine. It’s commonly used in conditioning circuits where efficient, full-body movement and consistent technique are prioritized.

Muscle Groups: Calves, Glutes, Hips, Quads
Target Muscles: Gastrocnemius - Medial Head, Gluteus Maximus, Vastus Lateralis
Assisting Muscles: Biceps Femoris - Long Head, Deltoid - Anterior, Pectoralis Major - Sternal Head, Rectus Femoris, Triceps Brachii - Medial Head
Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, Rectus Abdominis, Serratus Anterior
Body Area: Lower Body
Body Parts: Hips, Legs, Lower Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Aerobic, Plyometrics
Functional Grouping: Ankle Plantar Flexors, Hip Extensors, Knee Extensors, Knee Flexors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Inner Calf, Outer Quad
Movement Direction: Other
Muscle Position: Lateral, Posterior
Gender: Male

How To Do The Burpee Over The Bar Exercise

‘- Place a low, stable bar or mark a floor line. Stand parallel to it, feet hip-width, posture tall, ribs stacked over pelvis.
– Brace your core. Hinge and then squat to place hands under shoulders, wrists neutral, spine long.
– Hop or step both feet back to a straight-arm plank; head, torso, and legs in one line.
– Lower chest and thighs to the floor with elbows ~45° from the torso; keep the body organized.
– Press back to plank. Hop or step feet to just outside your hands, heels down, knees tracking over mid-foot.
– Lift chest, then perform a two-foot lateral jump over the bar/line. Land softly with knees and hips flexed, hips back.
– Absorb the landing quietly, regain balance, and turn as needed to remain parallel to the bar for the next rep.
– Options: Step back and up instead of hopping; step over the bar instead of jumping; omit the push-up by holding a brief high plank.

Burpee Over The Bar Tips

‘- Stand parallel to the bar with feet hip-width, posture tall, and ribs stacked over your pelvis before starting.
– Brace your core before you hinge and squat toward the ground.
– As you lower, place your hands directly under your shoulders with wrists neutral and spine long.
– When moving into plank, hop or step both feet back together, keeping head, torso, and legs in one straight line.
– In the push-up, lower chest and thighs to the floor with elbows about 45° from your torso, keeping the body organized.
– After pressing back to plank, hop or step your feet to just outside your hands, with heels down and knees tracking over the mid-foot.
– Lift your chest before initiating the lateral jump.
– Use a two-foot lateral takeoff to clear the bar or floor line.
– Land softly with knees and hips flexed, hips back, and absorb the landing quietly before resetting.
– Modify as needed by stepping instead of hopping, stepping over the bar, or holding a brief high plank instead of doing the push-up.

Burpee Over The Bar Beginner Introduction

Burpee Over the Bar is a dynamic bodyweight conditioning move that links a classic burpee with a sideways hop over a low bar or marked line on the floor. Each repetition flows through a bend toward the ground, a plank with a push-up, and a two-foot jump to the side, so the body works both front-to-back and side-to-side. The legs and hips drive the lowering, jumping, and landing, especially the quads, hamstrings, glutes, and calves. During the push-up portion, the chest, shoulders, and triceps are heavily involved, while the abs and side abs help keep the middle of the body steady and aligned.

This exercise often appears in circuit-style sessions where many muscles work together and smooth, repeatable movement matters. The sideways hop adds an extra challenge for coordination and joint alignment, especially around the feet, knees, and hips, while gentle, controlled landings help manage the impact on the body. The pattern can be adapted by using steps instead of jumps or by simplifying the push-up section, which allows different fitness levels to use the same overall structure.