Legs · Bodyweight
Burpee Tuck Jump
How to do the burpee tuck 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
- Compound
How to do it
Drop into a burpee with your chest to the floor, then explode up. Instead of a normal jump, pull both knees up toward your chest at the top for a tuck jump. Land soft with bent knees and go straight into the next rep.
- 1Your quads and glutes driving an explosive jump off the floor
- 2Your knees snapping up to your chest at the peak
- 3A soft, controlled landing absorbed through the legs
Common mistakes
- Letting your hips sag during the push-up portion
- Landing stiff-legged instead of cushioning with bent knees
- Rushing reps and losing height or control on the tuck
Muscles worked
The burpee tuck jump mainly works the quads, glutes, and calves, with the triceps, mid chest, upper abs, lower abs, hamstrings, front delts, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- Hip FlexorsSupport
- ForearmsMinor
- ObliquesMinor
Kovo programs the burpee tuck 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 June 2026.