Also known as: tuck jump burpee, burpee tuck jump, plyometric burpee, burpee with tuck jump

What is Tuck Burpee?

A tuck burpee is a medium-difficulty bodyweight exercise that combines a push-up and a tuck jump to work the chest, triceps, core, shoulders and legs. It builds cardio, strength and explosive power while requiring solid core control and safe landing mechanics.

How to Do Tuck Burpee

  1. Start in push-up: Set hands shoulder-width, body in a hollow plank with posterior pelvic tilt and neck neutral. Engage core and squeeze glutes before lowering.
  2. Lower with control: Bend elbows and lower chest toward the floor keeping forearms close, maintain core tension and avoid sagging hips; touch or stop just above ground.
  3. Drive to jump: Drive your hands into the floor, jump feet forward under hips, then explode upward into a tuck jump, bringing knees toward chest and landing softly.
  4. Land softly: Land on toes with soft knees, absorb impact by bending hips and knees, keep chest up and core braced to protect spine and joints.
  5. Return to plank: Hinge at hips, place hands on floor, kick legs back to hollow plank with PPT; reset shoulders and core before starting next repetition.

Muscle Groups

Core, Quadriceps, Calves, Back, Triceps, Chest, Shoulders

Description

Begin in a push up position. Bend your elbows and lower your chest to the floor.
As you push up, lift your hips, bend your knees and plant your feet on the floor.
From here, drive upward and transition in to a tuck jump.
Land on your toes, with soft knees. Then hinge at the hips, place your hands on the floor and kick your legs back, returning to your push up position.
Repeat for reps.

Maintain PPT and hollow position as your transition through the push up. (Don't let your hips sag, or back arch, keep your core engaged)
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of tuck burpees?

Tuck burpees improve cardiovascular fitness, explosive power, core stability, and full-body strength. They combine push-up strength with plyometric jumping to boost conditioning and calorie burn, making them time-efficient for interval training and metabolic conditioning.

What common mistakes should I avoid when doing tuck burpees?

Common mistakes include letting hips sag or arching the lower back, flaring elbows during push-ups, landing stiff-legged or flat-footed, and rushing transitions. Focus on core bracing, controlled push-up depth, soft landings, and proper posterior pelvic tilt to reduce injury risk.

How can I progress or modify tuck burpees?

To regress, step back into plank, perform incline push-ups, or replace the tuck jump with a knee raise. To progress, add a deeper tuck, increase jump height, add a weighted vest, or perform faster EMOM sets. Alternatives include squat burpees or burpee pull-ups for varied emphasis.