What is Straddle Jump Burpee?

The Straddle Jump Burpee is a hard calisthenics cardio move combining a push-up with an explosive straddle jump, primarily targeting triceps, shoulders, quads and hamstrings. It builds explosive power, coordination, and core stability; maintain a hollow position and posterior pelvic tilt to protect your lower back during reps.

How to Do Straddle Jump Burpee

  1. Start in plank: Begin in a high plank with hands under shoulders, body straight, posterior pelvic tilt and hollow core engaged to avoid back sagging.
  2. Perform push-up: Lower your chest to the floor with elbows tracking, maintain hollow position, then press up explosively while keeping the core braced.
  3. Tuck and plant: As you press up, lift hips, bend knees and quickly bring feet forward, planting them wider than hip-width for the straddle takeoff.
  4. Explosive jump: Drive through the toes and explode into a wide straddle jump, extend legs and reach arms while controlling the range to protect hips and knees.
  5. Land softly: Land softly on your toes with knees slightly bent, absorb impact through hips and core, and avoid collapsing into the lower back.
  6. Return to plank: Hinge at the hips, place hands down and kick legs back into plank with control, re-establish hollow position before repeating.

Muscle Groups

Triceps, Shoulders, Trapezius, Quadriceps, Hamstring, Back

Description

Begin in a push up position, bend your elbows and low your chest to the floor.
As you push up, lift your hips, bend your knees and plant your feet on the floor.
Drive upward explosively and transition into a straddle 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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Straddle Jump Burpees?

Straddle Jump Burpees increase explosive leg power, upper-body pressing endurance, and cardiovascular conditioning. They target triceps, shoulders, quads and hamstrings while improving core stability and coordination, useful for high-intensity conditioning and sport-specific power development.

What common mistakes should I avoid with Straddle Jump Burpees?

Common mistakes include letting hips sag or arching the lower back, flaring elbows on push-ups, landing stiff-legged, and rushing transitions. Focus on a tucked pelvis, braced core, soft knees on landing and controlled tempo to reduce injury risk and preserve power.

How can I progress or regress this exercise?

For regressions, do incline or knee push-ups and step-in burpees, or perform half jumps. Progress by adding a tuck jump, weighted vest, or increasing speed and reps. Always master strict form before adding load or height to avoid injury.