Legs · Bodyweight
Burpee Broad Jump
How to do the burpee broad jump, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Plyometric
How to do it
Stand with your feet shoulder-width apart. Bend your knees and hips to load, then explode upward, extending through your ankles, knees and hips. Land softly with knees slightly bent to absorb the impact.
- 1Drop into a squat, kick your feet back into a plank and perform a push-up; you should feel your chest, shoulders, and core working
- 2Jump your feet back under you, then explode forward into a broad jump, feeling your legs and glutes generate power
- 3Land softly and absorb the impact with your knees and hips
Common mistakes
- Don't let your hips sag in the plank or perform sloppy push-ups
- Avoid landing on stiff legs or heels, bend your knees to cushion the jump
- Don't rush through the sequence; maintain good form even when fatigued
Muscles worked
The burpee broad jump mainly works the quads, with the triceps, mid chest, upper abs, lower abs, glutes, hamstrings, calves, and front delts assisting.
- QuadsPrimary
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsMinor
- ObliquesMinor
Kovo programs the burpee broad jump for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.