Ball burpee

A compound exercise for the quads and chest, with help from the lats, abs. Equipment: medicine ball.

Orbit

Drag to rotate

WorksQuadsChestLatsAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold a ball at your chest.
Put the ball down, jump back to a plank on it and back in
Stand and press the ball overhead

Muscles worked

Ball burpee: 3D figure mid-rep with the quads and chest highlighted

Quads · main
Chest · main
Lats
Abs

Equipment

Medicine ball

Alternatives

Exercises that train the same main muscles. See all ball burpee alternatives.

Burpee with a tuck jumpNo equipment
BurpeesNo equipment
Backward bear crawlNo equipment
Burpee with a long jumpNo equipment
High kneesNo equipment
High-knee skipsNo equipment

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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