Legs · Bodyweight
Burpee Shuffle
How to do the burpee shuffle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Perform a burpee by dropping into a squat, kicking your feet back to a plank, and jumping back up. As you stand, add a quick lateral shuffle to one side before dropping into the next burpee. Keep the pace steady and shuffle each direction.
- 1Feel your whole body working as you drop, plank, and explode up
- 2Stay light on your feet during the lateral shuffle
- 3Land softly and absorb each jump through your legs
Common mistakes
- Don't let your hips sag in the plank position
- Avoid landing with stiff, locked knees
- Don't let your back round when you jump your feet in
Muscles worked
The burpee shuffle mainly works the quads, with the triceps, mid chest, upper abs, lower abs, glutes, hamstrings, calves, obliques, and front delts assisting.
- QuadsPrimary
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the burpee shuffle for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.