Burpee Squat
Expert Advice
Keep your movements controlled and explosive, and ensure proper form to avoid injury and maximize the benefits of the exercise.
How-to-do Steps
- Stand with your feet shoulder-width apart.
- Drop into a squat position and place your hands on the floor in front of you.
- Kick your feet back into a push-up position and perform one push-up.
- Immediately return your feet to the squat position.
- Explosively jump up into the air, reaching your arms overhead.
- Land softly and immediately drop back into the squat position to begin the next repetition.
- Repeat for the desired number of repetitions.
Track Burpee Squat in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Burpee Squat primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Hamstrings15%
Calves10%
Glutes15%
Abs15%
Chest30%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Burpee Squat work?
Burpee Squat primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Burpee Squat?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Burpee Squat suitable for beginners?
Burpee Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
