# Burpee Long Jump With Push Up - Canonical: https://fitwill.app/exercise/11311/burpee-long-jump-with-push-up/ - Media ID: 11311 - Primary muscle: Quads - Body part: Full Body - Equipment: Body Weight - Video: https://fitwill.app/videos/11311/burpee-long-jump-with-push-up.mp4 ## Description The Burpee Long Jump With Push Up combines three demanding movements into one continuous rep: a squat thrust down to the floor, a full push up, and an explosive forward broad jump instead of the usual vertical hop. Because the jump travels horizontally, your legs have to produce force both to launch you forward and to absorb the landing, which makes this version noticeably more taxing on the thighs, hips, and calves than a standard burpee. This movement suits anyone with a solid fitness base who wants maximum return from minimal time and space. It trains the quads, glutes, and hamstrings through the squat and jump, the chest, triceps, and shoulders through the push up, and the entire trunk through the plank and landing phases. The rapid transitions between positions also drive the heart rate up quickly, so it works well as a conditioning tool in circuits, HIIT sessions, or as a standalone finisher. Setup matters more than people expect. Your hand position on the floor determines whether the push up is clean or sloppy, and your foot placement before the jump determines whether you leap forward with power or stumble into it. Give yourself plenty of clear space ahead of you, and keep the surface dry and non-slip so your hands and feet stay planted. To execute it well, think of it as one fluid chain: hinge down, snap the feet back to a tight plank, lower the chest to a controlled push up, jump the feet back in, and immediately explode forward off both feet. The most common breakdown points are letting the hips sag in the plank, cutting the push up short, and landing the long jump stiff-kneed with the chest leaning forward. Each rep should end standing tall, not hunched over catching your breath mid-movement. Because this is a high-impact, high-skill movement, build up to it gradually. If you cannot yet perform several strict push ups and controlled squat jumps, work on those separately first. On the floor, land as quietly as you can; quiet landings usually mean your joints are absorbing force properly rather than dumping it into your knees or lower back. ## Instructions 1. Stand tall with your feet about hip-width apart, arms relaxed at your sides, and confirm you have several feet of clear floor space in front of you. 2. Brace your core lightly and hinge at the hips and knees together, placing both palms flat on the floor just inside your shoulders, fingers spread wide. 3. In one motion, kick both feet straight back so you land in a high plank with your body forming a straight line from head to heels, shoulders stacked over your wrists. 4. Perform a full push up: bend your elbows to about 45 degrees from your torso and lower your chest until it is a few inches from the floor, then press back up to the plank. 5. Jump both feet forward toward your hands, landing with your feet flat and knees bent, hips low in a squat position. 6. Swing your arms back for momentum, then explode forward into a long horizontal jump, driving your hips forward and reaching your arms ahead for distance. 7. Land softly on both feet at the same time, bending your knees and hips to absorb the impact while keeping your chest up. 8. Stand fully upright and reset your stance before starting the next rep, exhaling on the jump and inhaling as you lower into the push up. ## Tips & Tricks - If your hips sag when you kick back into the plank, slow the transition down and tighten your glutes before starting the push up; a sagging plank is the most common fault in this movement. - On the long jump, drive your arms forward deliberately. Many people jump with dead arms and lose significant distance. - Aim to land the broad jump quietly. A loud, slapping landing usually means stiff knees and straight legs, so practice sinking into a soft squat on contact. - Do not let your hands drift forward when you drop them to the floor. Hands planted too far ahead turn the push up into a shallow dip and strain the shoulders. - If the floor is slick or your palms get sweaty, chalk your hands or use a mat, because a slipping hand mid-push up can dump you face-first. - Keep your eyes slightly ahead of your hands during the push up, not straight down, to hold a neutral neck position. - If you find yourself stepping one foot back at a time instead of hopping both, that is fine as a progression, but know it reduces the hip drive you need for the long jump. - Space your reps so the jump stays powerful. Once the broad jump shrinks to a shuffle, the set is losing its purpose; rest or stop rather than grinding sloppy reps. ## Frequently Asked Questions ### Which muscles does the Burpee Long Jump With Push Up work the most? The quads, glutes, and hamstrings dominate the squat and broad jump, while the chest, triceps, and front shoulders drive the push up. Your core works throughout to hold the plank and control the landing. ### Is the Burpee Long Jump With Push Up suitable for beginners? It is demanding, so beginners should first master regular push ups, squat thrusts, and standing broad jumps on their own. Once each piece feels solid, combine them, or start by stepping back instead of hopping and doing the push up from the knees. ### How is this different from a standard burpee? The finish is a horizontal broad jump rather than a vertical hop, which demands more horizontal leg power and places extra braking stress on your thighs and hips when you land. ### How far should I jump forward on each rep? Jump for a strong, controlled distance, not maximum effort every rep. A consistent forward bound of a few feet that you can land softly is better than one huge jump followed by a hard, awkward landing. ### Why do my lower back ache during the plank portion? That usually means your hips are sagging because your core has disengaged. Squeeze your glutes, tuck your ribs slightly, and shorten the time you spend resting in the plank position between reps. ### Can I do the Burpee Long Jump With Push Up on a hard floor like concrete? You can, but the repeated landings are harsher on your knees and ankles. A sprung floor, grass, rubber gym flooring, or a quality exercise mat under your hands and feet is a friendlier choice for regular training. ### How many reps should I do? Because the movement is explosive, quality matters more than volume. Sets of 5 to 10 reps with clean jumps and full push ups are effective; stop the set when the jump distance or push up depth starts to fade. ### What can I substitute if the long jump is too hard on my knees? Switch the broad jump for a powerful bodyweight squat stand or a short, low hop, keeping the rest of the movement the same. This preserves the conditioning effect while reducing landing impact. ### Should I wear shoes or go barefoot for this exercise? Cushioned athletic shoes are generally the better option here because of the repeated forward landings. Barefoot work can sharpen foot awareness, but save it for lower-impact sessions.