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Burpee Broad Jumps
A high-intensity, full-body movement combining a burpee and an explosive broad jump. It targets the quads, chest, and shoulders for power, conditioning, and endurance.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Triceps, Lower Back, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis
Chest
7/10Mid Chest
Glutes
6/10Glute Max
Shoulders
6/10Anterior Delts
Triceps
5/10Long Head
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
30-90 seconds • Use short rest times for high-intensity conditioning or circuits.
How to Perform
Begin standing with feet hip-width apart. Ensure you have ample clear space in front of you for the broad jump portion of the movement.
- Drop into a low squat, placing your hands flat outside your feet.
- Kick or jump your feet back into a plank position.
- Perform one push-up, touching your chest to the ground.
- Immediately jump your feet forward toward your hands, landing in a low squat position.
- Explode through your legs and hips, leaping forward horizontally as far as possible.
- Land softly, absorb the impact, and immediately transition into the next repetition.
Coaching Tips
Form Cues
- Jump for maximum distance.
- Land soft, absorb force.
- Keep core tight.
- Full chest to floor.
Breathing
Inhale as you lower to the ground for the push-up and as you land the jump; exhale forcefully during the push-up and the broad jump.
Tempo
X-0-X
Range of Motion
Achieve full push-up depth (chest to ground) and maximize the horizontal distance covered during the broad jump.
Safety
Safety Notes
- This is a high-impact exercise; avoid if you have acute knee, ankle, or spine pain.
- Ensure the landing area is clear and non-slip.
Spotting
Not recommended.
Common Mistakes
- Sagging hips during the plank phase.
- Not fully extending the body during the jump.
- Landing stiff-legged and failing to absorb impact.
- Rushing the movement quality for speed.
When to Avoid
- Acute joint pain in the knees, ankles, or shoulders.
- Severe high blood pressure or cardiovascular conditions.
Flexibility Needed
- Adequate shoulder stability for push-up performance.
- Ability to squat below parallel effectively.
Build Up First
- Competency in standard push-ups.
- Ability to perform a full burpee variation.
- Proficient landing mechanics from a jump.
Also known as
Burpee Broad Jump
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