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Burpee Broad Jumps
Full-body plyometric exercise combining burpees with explosive broad jumps to target quads, glutes, and core for power, endurance, and conditioning; ideal for HIIT workouts.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Lower Back, Shoulders, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Chest
6/10Mid Chest
Triceps
6/10Lateral Head, Medial Head
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques, Internal Obliques
Lower Back
4/10Erector Spinae
Shoulders
4/10Anterior Delts
Calves
4/10Gastrocnemius, Soleus
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, arms at sides, core braced on a flat surface with clear space ahead.
- Squat down and place hands on floor in front of feet.
- Jump feet back to high plank position.
- Lower chest to floor by bending elbows, then push up to plank.
- Jump feet forward to hands, landing in squat.
- Swing arms back, then explode forward into broad jump with hip and knee extension.
- Land softly in squat, absorbing impact with bent knees and hips.
- Immediately transition to next rep.
Coaching Tips
Form Cues
- Keep core tight throughout.
- Land softly on forefoot.
- Drive hips forward explosively.
- Maintain straight plank line.
- Swing arms for momentum.
Breathing
Inhale during descent to plank and push-up, exhale forcefully during jump and stand-up while bracing core.
Tempo
1-0-1
Range of Motion
From standing to full plank with straight body, squat with thighs near parallel, explode to maximum horizontal distance with full hip and knee extension on jump.
Safety
Safety Notes
- Avoid if acute joint pain in knees, ankles, or shoulders.
- Master burpees and broad jumps separately first.
- Ensure ample forward space to prevent collisions.
- Land with bent knees to absorb impact.
Spotting
Not required; perform in open space with no spotter needed.
Common Mistakes
- Arching back in plank.
- Landing stiff-legged.
- Rushing transitions without control.
- Allowing hands more than one foot from feet.
- Failing to engage core on landing.
When to Avoid
- Acute shoulder impingement
- Knee or ankle instability
- Lower back pain
- Recent surgery on lower body
Flexibility Needed
- Ankle dorsiflexion for squat depth
- Shoulder flexion for plank stability
- Hip mobility for full extension
Build Up First
- Mastery of basic burpee
- Proficiency in broad jump
- Core stability competency
Also known as
Burpee Jump, Broad Jump Burpee, HYROX Burpee Broad Jump
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