Exercise guide
Burpee Tuck Jump
- Advanced
- Compound
- Rep-based
- Back
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
The Burpee Tuck Jump is a high-intensity plyometric exercise that combines a full-body strength movement with explosive power, maximizing caloric burn and lower-body force production. It specifically challenges the cardiovascular system while building explosive hip flexion and core stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, core engaged, and arms at your sides.
- Ensure you have adequate overhead clearance and a non-slip surface.
- Maintain a neutral spine and gaze forward to prepare for the movement.
How to do it
- Squat down, place hands on the floor, and jump feet back into a high plank, performing a full push-up.
- Jump your feet forward toward your hands to return to a deep squat position.
- Explosively jump vertically, pulling your knees toward your chest at the peak of the jump.
- Land softly on the balls of your feet with knees slightly bent, exhaling on the jump and inhaling as you drop back down.
Form checklist
- Keep the core braced during the plank to prevent the hips from sagging.
- Ensure the chest touches the floor during the push-up for full range of motion.
- Land quietly to absorb impact through the muscles rather than the joints.
- Drive knees upward toward the chest rather than kicking feet back toward the glutes.
Pro tips
- Minimize the time spent on the ground between the push-up and the jump to utilize the stretch-shortening cycle.
- Swing your arms aggressively upward to assist with vertical height and hang-time.
- Focus on a 'snap' movement when pulling the knees up to maximize abdominal engagement.
Make it harder
- Wear a weighted vest to increase the load on the plyometric and pressing phases.
- Perform the tuck jump twice for every one burpee to increase the plyometric volume.
Frequently asked
- What muscles does the burpee tuck jump work?
- The burpee tuck jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the burpee tuck jump?
- The burpee tuck jump requires no equipment — just your body weight.
- Is the burpee tuck jump good for beginners?
- The burpee tuck jump is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps