Burpee Squat

Description

How to do Burpee Squat

1. 01
   Setup

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

2. 02

   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. 03

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

4. 04

   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. 05

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

6. 06

   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.