Legs · Bodyweight
Jack Burpee
How to do the jack burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
From standing, drop into a squat and plant your hands on the floor, then kick your feet back to a plank. Instead of a standard push-up, jump your feet out wide and back like a jumping jack, then hop your feet back in and stand or jump up. Repeat for reps.
- 1Your whole body working as you flow from floor to standing
- 2Core stabilizing as your feet jack out in the plank
- 3A steady rhythm that keeps your heart rate up
Common mistakes
- Letting your hips sag during the plank jack
- Rushing and losing control of the foot jumps
- Landing with stiff knees; absorb through a bend
Muscles worked
The jack burpee mainly works the quads, with the upper abs, lower abs, glutes, hamstrings, calves, triceps, mid chest, obliques, front delts, and hip flexors assisting.
- QuadsPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- TricepsSupport
- Mid ChestSupport
- ObliquesSupport
- Front DeltsSupport
- Hip FlexorsSupport
- ForearmsMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the jack burpee 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.