Legs · Bodyweight
Push-up Plank Jack Burpee
How to do the push-up plank jack burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
From standing, drop your hands to the floor and kick your feet back into a plank. Perform a push-up, then jack your feet out and back together like a horizontal jumping jack, jump your feet back to your hands, and explode up into a jump. Land softly and flow straight into the next rep.
- 1Your whole body working as one through the squat, push-up, and jump
- 2A braced core holding the plank steady during the push-up and jacks
- 3Your legs driving the explosive jump at the top
Common mistakes
- Letting your hips sag or pike during the push-up and plank jacks
- Cutting the push-up short instead of lowering your chest fully
- Landing stiff-legged; absorb each landing softly
Muscles worked
The push-up plank jack burpee mainly works the quads, with the mid chest, upper abs, glutes, calves, triceps, lower abs, hamstrings, and front delts assisting.
- QuadsPrimary
- Mid ChestSupport
- Upper AbsSupport
- GlutesSupport
- CalvesSupport
- TricepsSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- Lower ChestMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the push-up plank 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.