View this exercise on Fitain

Rolling Squat Burpee

  • Beginner
  • Body weight
  • Full Body

Setup instructions

1) Stand tall with a slight bend in the knees. Chest up and core tight.

Perform instructions

1) Lower into a deep squat.

2) Shift the weight to your tail bone and gently roll on your back. As you roll, tuck your legs in.

3) Roll back to a deep squat - thrust your legs forward and use the momentum to get back to your feet.

4) Press into your heels and drive back to standing.

5) Perform a burpee by hinging at the hips and placing your hands down on the floor.

6) Shift the weight to your arms and kick your feet out behind you - land on the balls of your feet.

7) Jump your feet back towards your body and tuck them in.

8) Hinge up from the hips back to standing.

9) Repeat.

Health benefits

Cardiovascular Endurance


Coordination · Balance

Alternative exercises to Rolling Squat Burpee

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.