Also known as: straddle burpee, wide-leg burpee, plyo burpee, explosive burpee

What is Straddle Jump Burpee?

A Straddle Jump Burpee is a hard bodyweight cardio exercise combining a push-up with an explosive straddle jump. It primarily targets triceps, shoulders, trapezius, quadriceps, hamstrings and the back while requiring strong core control and proper hip position.

How to Do Straddle Jump Burpee

  1. Start in plank: Begin in a high plank with hands under shoulders, posterior pelvic tilt and a hollow core. Keep spine neutral and shoulders active.
  2. Lower to chest: Bend elbows and lower your chest to the floor with controlled descent, keeping elbows slightly tucked and core braced to protect the lower back.
  3. Explosive hip drive: Push up explosively, drive hips up and bend knees to plant feet outside your hands while maintaining tight core and neutral spine.
  4. Perform straddle jump: Explode upward into a wide-leg straddle jump, reaching arms overhead. Focus on full hip extension and a quick but controlled leg split.
  5. Land softly: Land on the balls of your feet with soft knees, absorb impact through hips and avoid locking legs to reduce joint stress.
  6. Return to plank: Hinge at the hips, place hands on the floor and kick feet back into a tight plank with PPT and engaged core, then repeat.

Muscle Groups

Back, Triceps, Shoulders, Trapezius, Quadriceps, Hamstring

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Straddle Jump Burpees?

They build explosive power, full-body strength and cardiovascular endurance while increasing metabolic burn. This move targets upper-body pushing muscles plus quads, hamstrings and back for efficient conditioning and athletic transfer.

What are common mistakes when doing Straddle Jump Burpees?

Common errors include letting the hips sag during plank, shallow push-ups, stiff landings and poor core engagement. Fix them by bracing the core, keeping posterior pelvic tilt, reaching full push-up depth and landing with bent knees.

How can I progress or regress Straddle Jump Burpees?

Regress with incline push-ups, step-back burpees or slow straddle jumps. Progress by adding a weighted vest, higher jumps, single-leg variants or faster EMOM/AMRAP rounds once strict form and core control are consistent.