Full body
Burpee Broad Jump
The Burpee Broad Jump is a plyometric exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 15%, quads (vastus lateralis) 11% and mid chest 9%.
How to do it
- Stand with feet hip-width in open space.
- Squat down, place the hands on the floor and jump the feet back to a plank.
- Lower the chest to the floor, push up and jump the feet in toward the hands.
- Swing the arms and jump forward as far as you can with both feet.
- Land softly in a quarter squat and drop straight into the next burpee.
Tips
- Load the hips back before the jump, then extend hard.
- Stick the landing before starting the next rep.
- Keep the distance steady rather than chasing one huge jump.
Common mistakes
- Landing with the knees caving in.
- Landing on the heels with straight legs.
- Letting the plank sag when fatigue sets in.
Muscles worked by the Burpee Broad Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A longer, stronger jump. Drop to the floor, push up, jump the feet in and jump up: a full-body pattern of squat, push and jump with the core holding the plank.
Burpee Broad Jump alternatives
Same equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Burpee Broad Jump work?
Mainly the gluteus maximus, quads (vastus lateralis) and mid chest. The quads (vastus medialis), calves (gastrocnemius), front delts, triceps (lateral head), upper abs and hip flexors assist.
Is the Burpee Broad Jump good for beginners?
The Burpee Broad Jump is rated intermediate. If you are new, learn the Burpee first and build up from there.
What is a good alternative to the Burpee Broad Jump?
For example the Burpee Box Jump Over and Burpee. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.