TrainFury
Start free
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
Free · No card required

Log Burpee and watch it climb

Every set you finish decides the next one: heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that, for free.