Burpee Tuck Jump Guide: How to Master Burpee Tuck Jumps

A burpee tuck jump is a plyometric exercise that works muscle groups throughout your upper body and lower body—including your core, hamstrings, glutes, quadriceps, triceps, and lower back muscles. Practice this burpee variation by performing a tuck jump between each burpee repetition, jumping high in the air and lifting your knees close to your chest before landing with your feet hip-width apart.

With proper form, burpee tuck jumps can increase your heart rate and encourage weight loss. If you’re looking to add an additional challenge to your burpee tuck jumps, hold a kettlebell or a pair of dumbbells during the exercise.

For burpee tuck jumps, begin by performing 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with your head and neck in a neutral position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Keep your arms long by your sides with a slight bend in your elbows. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this position.
3. 3. While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor.
4. 4. Place your hands on the ground slightly wider than shoulder-width apart.
5. 5. While keeping your hands in contact with the ground, jump your feet back so you’re in a push-up position.
6. 6. While maintaining proper alignment, jump your feet toward your hands.
7. 7. Bring yourself into a bottom squat position and begin your upward movement by explosively pushing through the ground to jump into the air. As you jump into the air, quickly bring your knees toward your chest.
8. 8. Land softly on the balls of your feet, evenly distributing your weight and allowing your hips and knees to bend to absorb the force. Your knees should track over your toes, and your core should stay engaged throughout the landing.
9. 9. Immediately begin to lower into the push-up position to begin another repetition.

Although both exercises use a burpee movement, they are different in a few important ways.

• Movement pattern: The burpee tuck jump adds a more advanced jumping movement pattern between each repetition than a basic burpee.
• Muscles worked: Burpee tuck jumps engage your core muscles more than standard burpees, activating your rectus abdominis and obliques as you lift your knees up towards your chest.
• Difficulty level: Burpee tuck jumps are more challenging than standard burpees. If it’s your first time practicing burpees, start with easier burpee variations before adding a tuck jump movement.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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