Zirv FitnessStrength exercise
Burpee (Muscle-up)
How to do it
- Stand beneath a pull-up bar with feet shoulder width apart.
- Drop into a squat, place your hands on the floor, and kick your feet back into a plank.
- Perform a push-up, then jump your feet back to your hands and stand up.
- Jump to grip the bar and pull yourself up and over into a muscle-up finish above the bar.
- Lower back down with control and reset your stance for the next repetition.
- Exhale on the explosive pull and jump phases, keeping the transitions brisk.
Muscles worked
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises
Related Lats exercises
- Type
- Strength
- Equipment
- Bodyweight
- Primary muscles
- Latissimus Dorsi, Biceps, Triceps, Quadriceps, Gluteus Maximus, Calves
- Measured in
- Reps and weight