Legs · Bodyweight
Crossfit Burpee
How to do the crossfit burpee, 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
- 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.
- 1Drop to the floor and perform a push-up, feeling your chest and triceps activate
- 2Hop your feet under you and explode up into a jump, engaging your legs and glutes
- 3Maintain a brisk rhythm so you feel your heart rate rise and full-body conditioning
Common mistakes
- Don't let your back sag during the push-up or round excessively when jumping up
- Avoid landing hard or with locked knees during the jump
- Don't skip the full range of motion; complete each portion of the burpee with good form
Muscles worked
The crossfit 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 crossfit 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.