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Burpee Long Jump with Push-Up

Step by step instructions, muscle activation and variants for the Burpee Long Jump with Push-Up.

HardGlutesQuadriceps

About this exercise

The burpee long jump with push-up is a high-intensity full-body cardio and conditioning exercise that combines a push-up, a plank-to-stand transition, and a maximal horizontal jump into a single, fluid movement. It taxes the cardiovascular system while developing explosive lower-body power, upper-body strength, and total-body coordination.

How to Perform

  • Stand tall with feet shoulder-width apart
  • Drop into a squat and place both hands on the floor in front of you
  • Jump both feet back simultaneously to land in a high-plank position
  • Perform one full push-up — lower your chest to the floor and press back up
  • Jump both feet forward toward your hands, landing in a squat position
  • Swing your arms back, load your legs, and explode forward into a maximal long jump
  • Land softly with knees bent, absorbing the impact through your hips and legs
  • Immediately set up for the next repetition upon landing

Muscle Activation

Primary
GlutesQuadriceps
Secondary
TricepsHamstringsCoreMiddle chest

About the Burpee Long Jump with Push-Up

The Burpee Long Jump with Push-Up 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.

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