Legs · Bodyweight
Burpee Twist
How to do the burpee twist, 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
From standing, drop into a squat and place your hands on the floor. Kick your feet back to a plank, then jump them back under you. Explode up out of the squat and rotate your torso to one side at the top, landing softly. Alternate the twist direction on each rep.
- 1Feel your whole body working as you drop, plank, and jump back up
- 2Drive the jump through your legs and rotate through your obliques at the top
- 3Land soft on each jump and cushion the impact through your legs
Common mistakes
- Do not let your hips sag in the plank or your back round
- Avoid landing with straight knees; absorb through a soft bend
- Do not yank the twist from your lower back; turn from the core
Muscles worked
The burpee twist mainly works the quads, with the upper abs, lower abs, obliques, glutes, hamstrings, calves, triceps, mid chest, and front delts assisting.
- QuadsPrimary
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- TricepsSupport
- Mid ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Hip FlexorsMinor
Kovo programs the burpee twist 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.