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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Bodyweight
Burpee Squat
4 steps Updated 29/08/2026
Burpee Squat is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Stand with your feet shoulder-width apart and your arms at your sides, ready to begin the movement.
- Lower your body into a squat position and place your hands on the floor in front of you.
- Step your right foot back, then your left foot, to land in a plank position, keeping your body in a straight line from head to heels.
- Step your right foot forward, then your left foot, to return to the squat position, then stand up and repeat.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Burpee Squat
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