How to Do Burpee Squat

Burpee Squat is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Burpee Squat

  1. 01Start in a standing position, then drop the hands to the floor and kick the feet back into a plank.
  2. 02Snap the feet forward immediately, landing in a wide squat stance with the chest up.
  3. 03Hold the bottom of the squat position for a split second with the thighs parallel to the ground.
  4. 04Drive through the mid-foot to stand up straight and reset for the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Burpee Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Land with a flat foot during the squat phase to avoid placing excessive shear force on the patellar tendon.

Same coaching engine used inside the A90 app

05 / FAQ

Burpee Squat questions

What muscles does Burpee Squat work?

Burpee Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Burpee Squat correctly?

Start in a standing position, then drop the hands to the floor and kick the feet back into a plank. Snap the feet forward immediately, landing in a wide squat stance with the chest up. Hold the bottom of the squat position for a split second with the thighs parallel to the ground. Drive through the mid-foot to stand up straight and reset for the next repetition.

What is the A90 coach tip for Burpee Squat?

Land with a flat foot during the squat phase to avoid placing excessive shear force on the patellar tendon.

Is Burpee Squat suitable for beginners?

Burpee Squat is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Burpee Squat?

No. Burpee Squat is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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