Videos
Instructions
- Stand with feet shoulder-width apart.
- Drop into a squat position and place your hands on the ground.
- Kick your feet back into a plank position.
- Perform a push-up.
- Jump your feet back toward your hands.
- Explosively jump forward as far as possible.
- Land softly and immediately reset for the next repetition.
Technical tips
- Keep your core engaged throughout the movement.
- Land softly on the balls of your feet to absorb impact.
- Maintain a straight back during the plank and push-up phase.
- Swing your arms to generate more power in the jump.
Breathing tips
- Inhale as you lower into the squat and plank position.
- Exhale during the push-up.
- Inhale as you prepare for the jump.
- Exhale explosively as you jump forward.
Medical restrictions
- Avoid if you have knee injuries.
- Avoid if you have lower back problems.
- Not recommended for individuals with shoulder instability.
- Use caution if you have cardiovascular limitations.
Description
The Burpee Broad Jump is a dynamic full-body exercise that combines the conditioning benefits of the burpee with the explosive power of a broad jump. This advanced movement develops strength, endurance, agility, and coordination while delivering a high-intensity cardiovascular challenge. By incorporating a push-up, squat thrust, and forward jump into a single sequence, it effectively trains both upper and lower body muscles in a functional and athletic pattern. This exercise is particularly effective for improving explosive leg power, which translates to better sprinting, jumping, and athletic performance. It also elevates the heart rate quickly, making it an excellent choice for fat-burning and metabolic conditioning workouts. The broad jump component emphasizes horizontal power generation, engaging the glutes, quadriceps, hamstrings, and calves, while the burpee portion challenges the chest, shoulders, triceps, and core. The Burpee Broad Jump is frequently used in CrossFit, HIIT, and sports performance training due to its efficiency in building strength and stamina simultaneously. It requires no equipment and can be performed in open spaces, making it a versatile choice for athletes and fitness enthusiasts. For those seeking to increase conditioning, explosive power, and overall athleticism, the Burpee Broad Jump is a highly effective and challenging exercise.
What muscles does the Burpee Broad Jump work?
The Burpee Broad Jump works the glutes, quadriceps, and hamstrings as primary movers, while also engaging the abs, calves, chest, shoulders, triceps, and back as supporting muscles.
What are the benefits of doing Burpee Broad Jumps?
Burpee Broad Jumps improve explosive power, cardiovascular endurance, coordination, and full-body strength, making them ideal for athletes and high-intensity conditioning workouts.
What is the most common mistake in Burpee Broad Jumps?
The most common mistake is landing heavily without control, which increases joint stress. To avoid this, focus on soft landings with bent knees and engaged core muscles.
Is the Burpee Broad Jump safe for knees and lower back?
Yes, if performed with proper technique and controlled landings. Individuals with knee or lower back issues should modify or avoid the exercise to prevent strain.
How is the Burpee Broad Jump different from a regular Burpee?
The Burpee Broad Jump adds an explosive forward jump instead of a vertical jump or standing finish, making it more focused on horizontal power and lower-body explosiveness.