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Quadriceps · Bodyweight

Burpee Over the Bar

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

EquipmentBodyweight
TypeCompound
Push or pullPush
LevelExpert

Muscles you'll work

Burpee Over the Bar muscles worked, front viewBurpee Over the Bar muscles worked, back view
QuadricepsPrimaryGlutes · Hamstrings · Calves · Chest · Shoulders · Triceps · AbsSecondary

How to do it

  1. Stand perpendicular to a barbell on the floor, feet shoulder-width apart.
  2. Squat down and place your hands on the floor just outside your feet.
  3. Kick your feet back into a plank position, performing a push-up with your chest touching the floor.
  4. Immediately push off the floor, bringing your feet forward towards your hands into a squat position.
  5. Explode upwards, jumping with both feet over the barbell.
  6. Land softly on the other side, then turn around and repeat the movement.

More quadriceps exercises

BurpeeBodyweight SquatHigh Knee SkipsHigh Knees
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