How does a Bronco differ from a standard Burpee?

While similar, the Bronco emphasizes a faster transition and a more explosive kickback, often focusing on speed and continuous rhythm rather than a chest-to-floor push-up.

Is the Bronco exercise safe for people with knee issues?

High-impact movements can be stressful on joints; if you have knee pain, modify the movement by stepping back into the plank rather than jumping.

How many repetitions should I perform per set?

For metabolic conditioning, aim for 10 to 15 high-quality repetitions or perform the movement for 30 to 45 seconds.

How to Do the Bronco Exercise: Form and Benefits

Master the Bronco exercise with our expert guide. Learn correct form to build explosive power, burn calories, and improve total-body conditioning.

How to Perform

Begin in a deep squat position with your feet shoulder-width apart and your hands reaching toward the floor.
Place your hands firmly on the ground slightly in front of you while keeping your core braced.
Shift your weight onto your palms and explosively kick both legs back into a high plank position.
Immediately jump your feet back toward your hands to return to the deep squat stance.
Explode upward into a vertical jump, reaching your arms overhead and extending your hips fully.
Land softly on the balls of your feet and immediately sink back into the initial squat to begin the next repetition.

Common Mistakes

Allowing the lower back to sag during the plank transition
Landing with locked knees during the vertical jump
Placing hands too far forward, which stresses the shoulder joints
Failing to complete the full range of motion in the squat

Muscles Worked

Primary movers

Full Body

Stabilizers

Quads
Shoulders
Core
Glutes

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Full Body · Strength