Legs · Bodyweight
Burpee Two Star Jumps
How to do the burpee two star jumps, 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
Start standing, then drop into a squat, place your hands down, and kick your feet back into a plank. Reverse the movement to return to your feet, then explode upward into a star jump, spreading your arms and legs wide in the air. Land softly and immediately flow into the next rep, performing two star jumps per burpee.
- 1Drive explosively through your legs on every jump
- 2Brace your core as you snap from plank back to your feet
- 3Land soft through the knees and hips to absorb the impact
Common mistakes
- Do not let your hips sag in the plank position
- Avoid landing with stiff, locked knees
- Do not rush so much that your form collapses
Muscles worked
The burpee two star jumps mainly works the quads and glutes, with the upper abs, lower abs, hamstrings, calves, triceps, mid chest, lower back, front delts, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- TricepsSupport
- Mid ChestSupport
- Lower BackSupport
- Front DeltsSupport
- Hip FlexorsSupport
- ForearmsMinor
- Lower ChestMinor
- Upper TrapsMinor
- ObliquesMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the burpee two star jumps 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.