How to Do a Burpee (Squat Thrust)? What Muscles Does It Work?

Watch this video to learn how to do the Burpee (Squat Thrust) correctly. Follow step-by-step guidance and activate your full-body muscles effectively.

How to Do Burpee (Squat Thrust)?

Stand tall with your feet shoulder-width apart, toes pointing forward or slightly outward for balance.

Lower into a deep squat by pushing your hips back as if sitting in a chair. Place your hands flat on the ground, shoulder-width apart.

Jump your feet backward into a push-up (plank) position. Keep your core tight to maintain a straight line from head to heels.

Return your feet quickly back to the squat position, then explode upward into a jump, reaching your arms overhead.

Land softly and immediately go into your next repetition to keep the momentum and heart rate up.

What Muscles Does a Burpee Work?

  • Full Body – Chest, legs, core, shoulders, glutes
  • Cardiovascular system – improves endurance and stamina

Burpees are excellent for building explosiveness, metabolic conditioning, and total-body strength.

🔥 Why Include Burpees in Your Workout?

  • Burns high calories in a short time
  • No equipment required – bodyweight only
  • Improves coordination, balance, and athletic performance
  • Great for HIIT, functional fitness, or fat-loss training

🌟 Struggling with Burpee Form or Progression?

Need help adjusting burpees to your fitness level or building proper technique?

👉 GET ONLINE COACHING!
Our certified trainers will personalize your workout plan, guide your technique, and keep you progressing safely.

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