Burpee Tuck Jump
A full-body burner! Burpee Tuck Jumps combine strength, cardio, and plyometrics for a challenging workout.
The Burpee Tuck Jump is a compound exercise that mainly works the quads and back, with help from the core and glutes & hips. No equipment needed: it uses just your bodyweight.
Burpee Tuck Jump Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Burpee Tuck Jump Variations and Alternatives
How to do the Burpee Tuck Jump
Stand with your feet shoulder-width apart.
Squat down and place your hands on the floor in front of you.
Kick your feet back into a push-up position and lower your chest to the floor to perform a push-up.
Press back up to the push-up position and jump your feet back towards your hands, landing back in the squat position.
Explosively jump up from the squat position, driving your knees towards your chest in a tuck jump.
Land softly back into the squat position and immediately move into the next rep, transitioning smoothly through the movements.
Repeat for the desired number of reps or time duration, maintaining good form throughout the exercise.
Please note: Burpee Tuck Jumps are an advanced, high-intensity exercise that combine strength, plyometrics, and cardiovascular elements. It's important to perform them with proper form to prevent injury. If you are new to this exercise, consider starting with a less intense variation and build up to the full Burpee Tuck Jump as your fitness improves.
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Burpee Tuck Jump FAQs
What muscles does the Burpee Tuck Jump work?
The Burpee Tuck Jump mainly works the quads and back, with help from the core and glutes & hips. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Burpee Tuck Jump?
None. The Burpee Tuck Jump is a bodyweight exercise, so you can do it anywhere.
Is the Burpee Tuck Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Burpee Tuck Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Burpee Tuck Jump variations and alternatives?
Similar exercises include the Battle-Rope Split Jump, Burpee, Burpee Long Push-Up Jump and Side Burpee Tap Step Jack.
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