Legs · Bodyweight
Burpee Squat
How to do the burpee squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
From standing, drop into a squat and plant your hands on the floor, kick your feet back to a plank, then jump them back to the squat and stand tall. Keep a steady rhythm and land softly through each phase. This is an explosive full-body conditioning move.
- 1Your quads and glutes driving you out of the squat
- 2A soft, controlled landing through the balls of your feet
- 3Your core staying tight when you hit the plank
Common mistakes
- Letting your hips sag in the plank position
- Landing flat-footed or with stiff knees
- Rounding your back as you reach for the floor
Muscles worked
The burpee squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, lower abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- TricepsMinor
- Mid ChestMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the burpee squat 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.