Burpee to Tuck Jump
The burpee to tuck jump is an advanced plyometric exercise combining the full-body conditioning of a burpee with an explosive vertical tuck jump. It targets the quadriceps and glutes while developing power, coordination, and cardiovascular fitness.
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 explosively jump your feet back toward your hands.
- From a crouched position, leap vertically and drive your knees toward your chest in a tuck position.
- Land softly with bent knees and immediately begin the next repetition.
- Repeat for the desired number of repetitions.
Form cues
- Land softly with your knees bent to absorb the impact.
- Keep your core tight as you jump back into the push-up position.
- Drive your knees up toward your chest during the tuck jump.
- Maintain a steady breathing rhythm throughout the movement.
Breathing: Inhale as you lower your body to the ground and exhale forcefully as you push up and leap into the air.
Common mistakes
- Landing with stiff legs, which places too much stress on your joints.
- Skipping the push-up portion, reducing the full-body muscle engagement.
- Arching the lower back during the plank phase, leading to core fatigue.
Muscles worked
Primary: quads. Secondary: glutes, chest, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 seconds
Lose weight
3 sets × 6–10 reps, rest 60 seconds
Build muscle
3 sets × 5–8 reps, rest 90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp joint pain, ease off and choose a gentler option.
- If you have wrist, knee, or lower back discomfort, check with a professional before attempting high-impact plyometrics.
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 tuck jump suitable for beginners?
No, this is an advanced plyometric exercise that requires high joint impact and coordination. Beginners should start with standard burpees or basic bodyweight squats.
How can I protect my joints while doing this exercise?
Always land on the balls of your feet with a soft bend in your knees, and consider performing the movement on a cushioned mat.
What should I do if I feel sharp pain in my knees?
Stop immediately and choose a lower-impact alternative that does not involve jumping.