---
title: "Burpee Squat"
description: "Stand with your feet shoulder-width apart and your arms at your sides, ready to begin the movement."
locale: en
slug: burpee-squat
url: "https://hi.fitness/exercises/burpee-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/dbb5aef6-burpee-squat.mp4"
updatedAt: 2026-07-31T01:30:07+00:00
---
# Burpee Squat

Stand with your feet shoulder-width apart and your arms at your sides, ready to begin the movement.

## How to do it

1. Stand with your feet shoulder-width apart and your arms at your sides, ready to begin the movement.
2. Lower your body into a squat position and place your hands on the floor in front of you.
3. Step your right foot back, then your left foot, to land in a plank position, keeping your body in a straight line from head to heels.
4. Step your right foot forward, then your left foot, to return to the squat position, then stand up and repeat.

## Form tips

- Start with a moderate pace to master the form, then gradually increase your speed as you become more comfortable with the movement.
- Engage your core to maintain stability and support your lower back throughout the exercise.
- Focus on keeping your knees aligned with your toes during the squat to prevent unnecessary strain on your joints.

## Similar exercises

- [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell
- [Assisted Pistol Squats](https://hi.fitness/exercises/assisted-pistol-squats) - Quads · Other
- [Exercise Ball Wall Squat](https://hi.fitness/exercises/exercise-ball-wall-squat) - Quads · Stability ball
- [Barbell Squat Back Pov](https://hi.fitness/exercises/barbell-squat-back-pov) - Quads · Barbell
- [Band Leg Press](https://hi.fitness/exercises/band-leg-press) - Quads · Resistance band
- [Band Single Leg Split Squat](https://hi.fitness/exercises/band-single-leg-split-squat) - Quads · Resistance band
- [Band Spanish Split Squat](https://hi.fitness/exercises/band-spanish-split-squat) - Quads · Resistance band
- [Sumo Squat Over Shoulder Resistance Band](https://hi.fitness/exercises/sumo-squat-over-shoulder-resistance-band) - Quads · Resistance band