Burpee Pull-up
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads, Lats, Traps
Burpee Pull-up focuses on Abs, Chest, Calves, Glutes, Hips, Quads, Lats, Traps, with Shoulders, Triceps, Hamstrings, Biceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Burpee Pull-up with proper form and technique.
- 1
Start standing with your feet shoulder-width apart.
- 2
Drop into a squat position, placing your hands on the floor, then jump your feet back into a plank.
- 3
Perform a pull-up using a sturdy bar, engaging your back muscles, then lower yourself back down to the plank position.
- 4
Jump your feet back to the squat position and explosively jump up, reaching your arms overhead.
Tips for Success
These tips will help you perform Burpee Pull-up safely and effectively while maintaining proper form.
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Keep your core tight to maintain stability during the movements.
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Avoid arching your back in the plank position; keep your body straight from head to heels.
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Use a bar that is securely mounted and appropriate for your height to prevent falls.
Secondary Muscles
While Burpee Pull-up primarily targets Abs, Chest, Calves, Glutes, Hips, Quads, Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings, Biceps, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Burpee Pull-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Burpee Pull-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
