Burpee Over the Bar: How To, Form & Muscles Worked

Name: Burpee Over the Bar — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: A burpee variation that ends with an explosive lateral jump over a bar, performed as a full-body movement that develops power and conditioning.

A burpee variation that ends with an explosive lateral jump over a bar, performed as a full-body movement that develops power and conditioning.

How to do the Burpee Over the Bar#

Stand just behind the bar with feet about hip-width apart.
Sit back into a squat and place your hands on the floor in front of your feet.
Kick or step your feet back to a straight-plank position.
Bring your feet forward under your hips to return to the squat position.
Explosively drive through your feet and jump laterally over the bar, land softly with bent knees and reset for the next rep.

Muscles worked#

Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Chest (Pectoralis Major)
Secondary: Abs (Rectus Abdominis), Calves (Gastrocnemius & Soleus), Triceps (Triceps Brachii), Front delts (Anterior Deltoid), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)

Common mistakes#

Landing with locked knees instead of absorbing the impact.
Letting the hips sag in the plank instead of keeping a flat back.
Not clearing the bar when jumping over it.

Frequently asked questions#

What muscles does the Burpee Over the Bar work?

The Burpee Over the Bar primarily works the quads, glutes, chest. The abs, calves, triceps, front delts, hamstrings assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the abs, calves, triceps, front delts, hamstrings, lighten the load and slow the lowering phase.

What equipment do I need for the Burpee Over the Bar?

The Burpee Over the Bar needs the following: Barbell. Nothing beyond that is required to run the movement as described above.

Is the Burpee Over the Bar suitable for beginners?

Not as one of your first exercises. The Burpee Over the Bar is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Burpee Over the Bar?

Box Squat, Barbell Bulgarian Split Squat, Clean and Jerk all train the same primary muscles as the Burpee Over the Bar. Pick whichever one matches the equipment in front of you.

How to do the Burpee Over the Bar#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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