Jack burpee

​

Technique

1. Stand up.
2. Bend your legs and place your hands on the ground in front of your feet.
3. Push on your hands and jump into a Plank position.
4. Perform another jump to open your legs wide and then bring them back together again.
5. Bring your feet back in and extend your legs explosively to jump off the ground.
6. While you are in the air, open your legs wide to the sides and throw your arms up before landing.
7. Repeat.

​

Muscles

Strength

Primary

• Abs
• Obliques
• Pelvis
• Quadriceps
• Serratus anterior

Secondary

• Hip adductors
• Chest
• Glutes
• Legs

​

Equipment

Ground (hands or body)

​

Appears in

​

Regressions

Plank to straddle to squat thrust

Novice

Star jump

Novice

View Similar Exercises

Plank jack thrust

Novice

Tuck jump burpee

Intermediate

Roll burpee

Novice

Plank squat thrust

Beginner

Burpee

Novice