Burpee Long Jump With Push-Up
Burpee Long Jump With Push-Up Exercise Description
The Burpee Long Jump with Push-up is a high-intensity, full‑body bodyweight drill that blends a squat thrust, a standard push-up, and a horizontal jump. It challenges the cardiovascular system while training explosive hip extension for the jump and total‑body coordination. Key lower‑body contributors include the gluteus maximus, quadriceps, hamstrings, and calves during the squat and broad jump phases. The push-up emphasizes the pectoralis major, triceps brachii, and anterior deltoids, with the scapular stabilizers active throughout. The core (rectus abdominis, obliques, and spinal erectors) braces to maintain a neutral spine from plank to landing. Expect high impact on the jump and landing; use a clear, flat area and prioritize soft, controlled landings with proper knee‑over‑toe alignment.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Deltoid - Anterior, Gastrocnemius - Medial Head, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head, Vastus Lateralis
- Stabilizing Muscles: External Obliques, Longissimus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Cardio
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Burpee Long Jump With Push-Up Exercise
‘- Stand tall in an athletic stance, feet about hip‑ to shoulder‑width, ribs stacked over pelvis, eyes forward.
– Inhale, hinge and squat down, placing hands on the floor under shoulders, fingers spread.
– Brace the core; hop or step both feet back to a high plank with a straight line from head to heels.
– Perform a push-up: lower the chest between the hands, elbows angled roughly 30–45° from the torso, shoulders down and back; press back to plank.
– Hop or step both feet forward to a loaded squat position, keeping the spine neutral and heels in contact.
– Swing the arms back, then drive through the hips, knees, and ankles (triple extension) to jump forward.
– Land softly on the midfoot, knees tracking in line with toes, hips back to absorb force; maintain trunk control.
– Stand to regain balance, turn safely, and reset for the next repetition as space allows.
– Option: step the feet (instead of hopping) into and out of plank if needed to maintain form.
Burpee Long Jump With Push-Up Tips
‘- Start in an athletic stance with feet hip‑ to shoulder‑width and ribs stacked directly over the pelvis.
– As you place your hands down, hinge and squat so the hands land under the shoulders with fingers spread.
– Brace your core before hopping or stepping back to maintain a straight line from head to heels in plank.
– In the push-up, lower the chest between the hands with elbows about 30–45° from the torso.
– Keep the shoulders down and back during the push-up phase as you lower and press back to plank.
– When hopping or stepping forward, return to a loaded squat with a neutral spine and heels in contact.
– Swing the arms back, then drive through hips, knees, and ankles together (triple extension) to jump forward.
– Land softly on the midfoot with knees tracking in line with the toes and hips back to absorb force.
– Maintain trunk control from plank through landing to keep the spine neutral.
– Use a clear, flat area and reset your stance and balance between reps; step instead of hop if needed to maintain form.
Burpee Long Jump With Push-Up Beginner Introduction
The Burpee Long Jump with Push-up combines several dynamic bodyweight actions into one continuous, high-energy movement. Each repetition flows from a drop toward the floor into a plank position, a chest-to-ground press, a return to a crouched stance, and then a powerful leap forward. This mix of squatting, pushing, and jumping turns the exercise into both a strength challenge and a serious cardio test, especially over multiple reps or longer distances.
Because so many joints move at once, the drill recruits the glutes, thighs, hamstrings, and calves as the legs load and explode into the broad jump. The chest, shoulders, and triceps work hard during the push-up phase, while the midsection and lower back tighten to hold a strong, straight posture from plank through landing. The jumping and landing portions bring noticeable impact, so a clear, even training space and smooth, cushioned landings are central themes. A stepped version, where the feet walk into and out of plank instead of springing, is often used when control takes priority over speed.