Burpee To Tuck Jump 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Burpee To Tuck Jump is a full-body, high-intensity bodyweight exercise that primarily targets the quads while also engaging the glutes. It combines a traditional burpee movement with an explosive tuck jump, requiring strength, coordination, and cardiovascular endurance. The exercise involves lowering into a squat, transitioning to a push-up position, returning to a squat, and then explosively jumping while bringing the knees toward the chest. It improves lower-body power, core stability, and overall conditioning, making it effective for both strength and aerobic development.
How to Perform
Stand tall with your feet about shoulder-width apart, knees slightly bent, and shoulders aligned over your hips. Keep your head neutral and chin gently tucked, as if holding a small object under it.
Ground your feet firmly and balance your weight evenly. Extend your arms along your sides with a soft bend in the elbows, activate your core, and prepare your hips and shoulders. Begin every repetition from this stable stance.
Hinge at your hips and bend your knees and ankles to lower your body toward the floor while maintaining a straight, neutral spine.
Place your hands on the floor slightly wider than shoulder-width.
Jump your feet back carefully until your body forms a push-up position, keeping your hands planted and your core engaged.
Jump your feet forward again toward your hands while maintaining proper posture.
Sink into a low squat and then explode upward, driving through your legs to jump. Pull your knees toward your chest at the peak of the jump for a tuck motion.
Land softly on the balls of your feet, letting your knees and hips absorb the impact. Keep your knees aligned over your toes and maintain core engagement.
Flow directly into lowering yourself back into the push-up position to continue with the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to protect your lower back.
Land softly on the balls of your feet to reduce joint impact.
Maintain proper knee alignment over your toes during jumps and squats.
Focus on explosive power from the quads and glutes for an effective tuck jump.
Control the descent into the squat to avoid unnecessary strain on knees.
Breathe rhythmically, exhaling on the jump and inhaling on the lowering phase.
Avoid letting your hips sag during the push-up portion to protect your spine.
Use a smooth, continuous flow between movements to maintain intensity and balance.
Start with slower reps if coordination is challenging, then increase speed as you improve.
Engage your glutes at the top of the jump to maximize lower-body activation.
How Not to Perform
Do not let your lower back arch during the squat or push-up phase.
Avoid landing flat-footed or stiff-legged during the jump.
Do not let your knees collapse inward when landing or squatting.
Avoid rushing through the movement and sacrificing form for speed.
Do not allow your hips to sag during the push-up portion.
Avoid incomplete tuck jumps; bring knees fully toward your chest for full activation.
Do not lift your heels off the ground during the squat or landing phase.
Avoid flaring your elbows excessively during the push-up portion.
Do not neglect core engagement, which can reduce stability and efficiency.
Avoid shallow squats; ensure proper depth to fully activate quads and glutes.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
