Total Body Burpee Over Bar
Muscle Groups: Quads, Glutes
Total Body Burpee Over Bar focuses on Quads, Glutes, with Chest, Triceps, Abs, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Total Body Burpee Over Bar with proper form and technique.
- 1
Stand facing a barbell on the floor, then squat down and place your hands on the floor outside the barbell.
- 2
Kick your feet back into a plank position, with your body over the barbell.
- 3
Perform a push-up, lowering your chest towards the floor, then push back up to plank.
- 4
Jump your feet forward to return to a squat position with your hands still on the floor.
- 5
Stand up and explosively jump laterally over the barbell, landing in a squat position on the opposite side.
- 6
Repeat the sequence, starting with your hands on the floor on this new side.
Secondary Muscles
While Total Body Burpee Over Bar primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Chest, Triceps, Abs, Calves . 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 Total Body Burpee Over Bar, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Total Body Burpee Over Bar, 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.
