Legs · Bodyweight
Burpee Long Jump with Push-up
How to do the burpee long jump with push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
From standing, drop into a plank and perform a push-up. Jump your feet back to your hands, then explode forward into a long broad jump. Land softly, reset, and repeat in a continuous flow.
- 1Your whole body working through the drop, push-up, and explosive jump
- 2A braced core holding your plank during the push-up
- 3Powerful leg drive to launch the broad jump forward
Common mistakes
- Letting your hips sag during the push-up
- Cutting the push-up short instead of getting your chest down
- Landing stiff and flat-footed instead of absorbing softly
Muscles worked
The burpee long jump with push-up mainly works the quads, with the mid chest, glutes, hamstrings, calves, triceps, upper abs, lower abs, and front delts assisting.
- QuadsPrimary
- Mid ChestSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- TricepsSupport
- Upper AbsSupport
- Lower AbsSupport
- Front DeltsSupport
- Lower BackMinor
- ObliquesMinor
- Hip FlexorsMinor
Kovo programs the burpee long jump with push-up 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 June 2026.