Push Up Plank Jack Burpee

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, arms at your sides, and core engaged.
2. Squat down and place your hands firmly on the floor slightly wider than shoulder-width apart.
3. Jump your feet back explosively to land in a high plank position with your body in a straight line from head to heels.

How to do it

1. Perform a push-up by lowering your chest toward the floor, then exhale as you press back up to the starting plank position.
2. While maintaining the high plank, jump both feet out wide and then back together (the plank jack), keeping your hips from bouncing.
3. Jump your feet forward toward your hands, then immediately explode into a vertical jump reaching your arms toward the ceiling.
4. Land softly on the balls of your feet with knees slightly bent and immediately transition into the next repetition.

Form checklist

• Keep your core braced throughout the push-up and plank jack to prevent the lower back from sagging.
• Ensure your elbows are tucked at a 45-degree angle during the push-up to protect the shoulder joints.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Keep your hips level with your shoulders during the plank jack; do not let them spike upward.

Pro tips

• Focus on a 'snap' rhythm when jumping your feet back and forward to maximize the metabolic demand and power output.
• Squeeze your glutes during the plank jack phase to provide a rock-solid base and prevent pelvic rotation.

Make it harder

• Perform a 'Tuck Jump' instead of a standard vertical jump to increase the plyometric intensity.
• Add a second push-up or a second plank jack to increase the time under tension for the upper body and core.

Frequently asked

What muscles does the push up plank jack burpee work?

The push up plank jack burpee primarily targets the abs, glutes, pectorals, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the push up plank jack burpee?

The push up plank jack burpee requires no equipment — just your body weight.

Is the push up plank jack burpee good for beginners?

The push up plank jack burpee is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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