Burpee Tuck Jump - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Burpee Tuck Jump

Step by step instructions, muscle activation and variants for the Burpee Tuck Jump.

HardGlutesQuadriceps

About this exercise

The burpee tuck jump is an advanced plyometric exercise that combines the full-body conditioning of a burpee with an explosive tuck jump, making it one of the most demanding bodyweight movements for cardiovascular fitness and lower-body power. Each rep transitions from a floor push-up position to a powerful vertical jump where both knees are pulled to the chest.

How to Perform

  • Stand with your feet shoulder-width apart
  • Drop into a squat and place your hands on the floor in front of you
  • Jump or step both feet back into a high plank position
  • Perform a push-up by lowering your chest to the floor and pressing back up
  • Jump or step your feet back toward your hands
  • Explode upward into a jump, driving both knees toward your chest at the peak
  • Land softly with slightly bent knees and immediately flow into the next rep

Muscle Activation

Primary
GlutesQuadriceps
Secondary
TricepsCoreMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Burpee Tuck Jump

The Burpee Tuck Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore