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Quadriceps · Bodyweight

Burpee

A movement that trains your quadriceps, done using just your bodyweight. Your hamstrings, calves and shoulders help out.

Burpee, starting position
EquipmentBodyweight
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Burpee muscles worked, front viewBurpee muscles worked, back view
QuadricepsPrimaryHamstrings · Calves · Shoulders · ChestSecondary

How to do it

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
  3. Kick your feet back into a push-up position.
  4. Perform a push-up, keeping your body in a straight line.
  5. Jump your feet back into the squat position.
  6. Jump up explosively, reaching your arms overhead.
  7. Land softly and immediately lower back into a squat position to begin the next repetition.

More quadriceps exercises

Burpee Over the BarBodyweight SquatHigh Knee SkipsHigh Knees
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