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Burpee with Tuck Jump
Full-body plyometric exercise combining burpee and tuck jump that targets quads, abs, and glutes to build explosive power, endurance, and conditioning; commonly used in HIIT workouts.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Abs, Glutes
Secondary Muscles
Lower Back, Shoulders, Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Abs
8/10Rectus Abdominis, Transverse Abdominis
Glutes
8/10Glute Max
Calves
7/10Gastrocnemius, Soleus
Hamstrings
6/10Biceps Femoris
Chest
6/10Mid Chest
Triceps
6/10Lateral Head
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, arms at sides, maintaining neutral spine and slight knee bend.
- Squat down and place hands on floor in front of feet.
- Jump feet back to high plank position with body straight.
- Perform push-up by lowering chest to floor then pushing up.
- Jump feet forward to land in squat between hands.
- Explode upward into tuck jump, driving knees toward chest.
- Land softly on balls of feet with knees bent.
- Immediately repeat from squat position.
Coaching Tips
Form Cues
- Keep core engaged
- Explode through heels
- Land softly
- Body straight in plank
- Drive knees high
Breathing
Inhale during squat and plank descent; exhale forcefully during jump and push-up.
Tempo
1-0-1
Range of Motion
Lower to full squat with thighs parallel to floor; plank straight from head to heels; tuck knees to chest height in jump; land with knees bent to absorb impact.
Safety
Safety Notes
- Avoid if acute knee or back pain
- Land softly to protect joints
- Engage core to safeguard back
- Consult physician for injuries
Spotting
No spotting needed; perform in open space with soft surface.
Common Mistakes
- Sagging hips in plank
- Hard landings on heels
- Incomplete tuck
- Rushing form
When to Avoid
- Knee injuries
- Lower back pain
- Wrist issues
Flexibility Needed
- Ankle dorsiflexion for squat
- Hip flexion for tuck
- Wrist extension for plank
Build Up First
- Master basic burpee
- Proficient tuck jump
- Core stability control
Also known as
Tuck Jump Burpee, Burpee Tuck Jump
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