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Jack Burpees
Bodyweight plyometric exercise combining burpee and jumping jack that targets chest, quads, glutes, and core to build explosive power, endurance, and conditioning; ideal for high-intensity workouts.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Chest, Glutes
Secondary Muscles
Calves, Hip Flexors, Adductors, Abductors
Popularity Score
5
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
Chest
8/10Mid Chest
Glutes
8/10Glute Max
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris
Calves
5/10Gastrocnemius
Hip Flexors
4/10Iliopsoas
Adductors
4/10Adductor Magnus
Abductors
4/10Glute Medius
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart and arms at sides on a flat, shock-absorbing surface.
- Squat down and place hands on floor shoulder-width apart.
- Jump feet back to high plank position with body straight.
- Bend elbows to lower chest near floor, then push up to plank.
- Jump feet forward to hands into squat position.
- Explode up to stand while jumping feet out wide and arms overhead.
- Jump feet back together and lower arms to sides.
- Repeat sequence.
Coaching Tips
Form Cues
- Keep core tight throughout
- Land softly on jumps
- Elbows close to body on push-up
- Drive through heels to stand
- Arms fully overhead on jack
Breathing
Inhale during descent to plank and push-up; exhale forcefully on jumps and stand-up while bracing core.
Tempo
1-0-1
Range of Motion
Squat until thighs near parallel; full plank extension; chest to within 2 inches of floor on push-up; feet wider than shoulders on jack.
Safety
Safety Notes
- Avoid if acute joint pain in wrists, shoulders, knees, or ankles
- Master standard burpees and jumping jacks first
- Use supportive shoes on even surface
- Stop if dizziness or pain occurs
- Not for beginners with poor coordination
Spotting
No spotting needed; perform in open space away from obstacles
Common Mistakes
- Arching back in plank
- Flaring elbows during push-up
- Harsh landings on joints
- Incomplete squat depth
- Losing core engagement
When to Avoid
- Acute shoulder impingement
- Knee or ankle instability
- Lower back pain
- Wrist issues
Flexibility Needed
- Full shoulder flexion
- Adequate ankle dorsiflexion
- Hip mobility for deep squat
Build Up First
- Mastery of standard burpee
- Proficiency in jumping jacks
- Core stability competency
Also known as
Jumping Jack Burpee, Burpee Jack, Squat Thrust Jack
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