Weighted Burpee
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Weighted Burpee focuses on Abs, Chest, Calves, Glutes, Hips, Quads, with Shoulders, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Burpee with proper form and technique.
- 1
Start in a standing position, hold a weight close to your chest.
- 2
Drop into a squat, place the weight on the ground, and jump your feet back into a plank position.
- 3
Perform a push-up, then jump your feet back toward your hands and lift the weight back to your chest.
- 4
Jump straight up, raising the weight overhead, then land back softly in the starting position.
Tips for Success
These tips will help you perform Weighted Burpee safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to protect your back.
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Land softly on your feet to minimize impact and maintain balance.
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Avoid rounding your back; keep your chest up and shoulders back during the squat and push-up.
Secondary Muscles
While Weighted Burpee primarily targets Abs, Chest, Calves, Glutes, Hips, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings . 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 Weighted Burpee, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Burpee, 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.
