Burpee Long Jump With Push-Up

Muscles worked

Setup

1. Stand with feet shoulder-width apart and ensure you have at least 6-8 feet of clear space in front of you.
2. Engage your core, keep your chest tall, and maintain a neutral spine with arms at your sides.

How to do it

1. Squat down, place your hands on the floor, and jump your feet back into a high plank; perform a deep push-up, exhaling as you press back up.
2. Jump your feet forward toward your hands, then immediately swing your arms back to load your hips for the leap.
3. Explode forward into a long jump, driving through your mid-foot and swinging your arms forward for maximum momentum.
4. Land softly in a partial squat to absorb the impact through your hips and knees, then reset for the next repetition.

Form checklist

• Maintain a rigid plank during the push-up to prevent hip sagging or lower back arching.
• Land with 'soft knees' and quiet feet, absorbing impact through the ankles, knees, and hips simultaneously.
• Keep your chest up and eyes forward during the jump to maintain balance and direction.
• Ensure your hands are positioned directly under your shoulders during the push-up phase.

Pro tips

• Minimize the 'ground contact time' between the push-up and the jump to improve reactive power and metabolic demand.
• Focus on full hip extension during the jump to maximize the engagement of the glutes and hamstrings.

Make it harder

• Perform a plyometric (clapping) push-up to increase upper-body power and difficulty.
• Immediately transition into a tuck jump upon landing the long jump before starting the next rep.

Frequently asked

What muscles does the burpee long jump with push-up work?

The burpee long jump with push-up primarily targets the glutes, hamstrings, pectorals, quadriceps, and triceps, and also works the abs, deltoids, erector spinae, and serratus anterior as secondary muscles.

What equipment do you need for the burpee long jump with push-up?

The burpee long jump with push-up requires no equipment — just your body weight.

Is the burpee long jump with push-up good for beginners?

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

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