Library / Quadriceps
Burpee Long Jump with Push-Up
Bodyweight · Horizontal Push · Compound
Quadriceps Anterior DeltoidTriceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps
- Secondary muscles
- Anterior Deltoid, Triceps
- Equipment
- Bodyweight
- Movement pattern
- Horizontal Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Start in a standing position.
- Squat, place hands on the floor, and jump feet back into a plank.
- Perform one push-up.
- Jump feet forward towards your hands.
Joint & safety considerations
No specific joint contraindications are flagged for Burpee Long Jump with Push-Up. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Band Seated Leg Extension | Bands swap | Bands |
| Barbell Bench Squat | Barbell swap | Barbell |
| Barbell Box Squat | Barbell swap | Barbell |
| Barbell Clean and Jerk | Barbell swap | Barbell |
| Barbell Clean Grip Front Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.