Burpee to Broad Jump
The burpee to broad jump is a full-body plyometric exercise that combines the conditioning demands of a burpee with an explosive horizontal jump. It targets the quadriceps and glutes while also developing total-body power, cardiovascular endurance, and coordination.
How to do it
- Stand with your feet shoulder-width apart.
- Drop your hands to the ground and jump or step your feet back into a push-up position.
- Perform a push-up, then jump your feet back toward your hands.
- From a crouched position, swing your arms back and then explosively jump forward as far as possible.
- Land softly with bent knees and immediately reset for the next repetition.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core tight when jumping your feet back
- Land softly on the balls of your feet with bent knees
- Swing your arms forcefully to generate horizontal power
- Keep your chest up during the initial crouch
Breathing: Inhale as you drop down into the burpee, exhale forcefully as you explode forward into the broad jump.
Common mistakes
- Landing with stiff legs, which places too much jarring stress on your knees and lower back
- Sagging your hips during the push-up portion, which strains the lower back and reduces core engagement
- Rushing the jump setup, leading to poor balance and a weak horizontal leap
Muscles worked
Primary: quads. Secondary: glutes, chest, shoulders, core.
Suggested sets & reps
Get fitter
3–4 sets × 6–10 reps, rest 75 seconds
Lose weight
3 sets × 6–8 reps, rest 60 seconds
Build muscle
3 sets × 5–6 explosive reps, rest 90 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp joint pain in your knees or lower back, stop immediately and ease off.
- If you have wrist or shoulder sensitivities, check with a professional before attempting high-impact floor movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is the burpee to broad jump safe for complete beginners?
Because it involves high-impact plyometrics and complex transitions, it is best suited for those with a solid base of general fitness. Beginners should master standard burpees and jump squats first.
How can I protect my joints during the landing?
Focus on landing softly by absorbing the force through your ankles, knees, and hips like a spring rather than landing with rigid joints.
How many times a week should I do this exercise?
Due to its high impact and intensity, 1 to 2 times per week as part of a conditioning routine is plenty for most people.