Burpee Squat

Description

How to Do Burpee Squat

1. 1
   Setup

   Start standing tall with your feet shoulder-width apart, chest up, and core engaged, looking straight ahead.

2. 2

   Lower into a deep squat, pushing your hips back and bending your knees, then place your hands on the floor just inside your feet.

3. 3

   Kick your feet back simultaneously into a high plank position, ensuring your body forms a straight line from your head to your heels.

4. 4

   Perform a push-up by bending your elbows to lower your chest towards the floor, then powerfully push back up to the plank position.

5. 5

   Immediately jump your feet forward, landing softly to return to the deep squat position with your hands still on the floor.

6. 6

   Explode upwards from the squat into a vertical jump, extending your arms overhead, then land softly and immediately repeat the sequence.

Tips

• Maintain a neutral spine throughout the entire movement, especially during the plank and push-up phases, to protect your lower back and maximize core engagement.
• Control your descent into the squat and push-up, but explode upwards during the jump to maximize power output and cardiovascular benefit.
• Breathe rhythmically: inhale as you lower into the squat and push-up, then exhale forcefully as you push up and jump to maintain energy and focus.
• Land softly on the balls of your feet, rolling back to your heels, and absorb the impact by bending your knees and hips to protect your joints.

Common Mistakes

• ×Rounding the back during the squat or plank phase can strain the spine; keep your chest up and core tight to maintain a flat back throughout the movement.
• ×Sagging hips during the plank or push-up reduces core engagement and puts stress on the lower back; activate your glutes and abs to keep your body in a straight line.
• ×Not fully extending the hips and knees at the top of the jump limits power output; ensure a complete vertical extension with arms overhead to maximize the explosive benefit.