Gorilla burpee

The gorilla burpee is a variation of the burpee exercise that consists of a reverse lunge on each leg, a full squat, then a standard burpee. It is extra challenging for the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.


  1. Builds muscular endurance and strength in the lower and upper body
  2. Requires core and lower-back strength to keep a neutral spine
  3. Cardiovascular challenge that also builds endurance, balance, and coordination
  4. Requires no equipment
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Gorilla burpee Images


Gorilla burpee Instructions

Gorilla burpee muscle diagram