Legs · Bodyweight
Circle Burpee
How to do the circle burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Accessory
How to do it
Stand with feet hip-width apart. Drop into a squat, place your hands on the floor and kick your feet back into a push-up position. Perform a push-up, then jump your feet back to your hands and explode upward, jumping and clapping overhead.
- 1Move fluidly through the squat, plank, push-up, and jump phases
- 2Feel your quads and chest working in the push-up and your legs exploding on the jump
- 3Stay light on your feet as you rotate around the circle
Common mistakes
- Don't rush so much that your form breaks down
- Avoid shallow push-ups or skipping the squat depth
- Don't forget to breathe steadily throughout the movement
Muscles worked
The circle burpee mainly works the quads, with the triceps, mid chest, upper abs, lower abs, glutes, hamstrings, calves, and front delts assisting.
- QuadsPrimary
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsMinor
- ObliquesMinor
Kovo programs the circle burpee 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 April 2026.