Box Burpee Jump
Combine a burpee with a box jump for a full-body blast! Get ready to jump, squat, and push your limits in this challenging exercise.
The Box Burpee Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. You'll need: box.
Required Equipment
Box Burpee Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Box Burpee Jump Variations and Alternatives
How to do the Box Burpee Jump
Starting Position:
Stand facing the box with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Squat Down:
Bend your knees and reach down to place your hands on the floor in front of you. Ensure your back is straight and your core is engaged.
Kick Back:
Jump or step your feet back into a plank position. Your body should form a straight line from your head to your heels.
Keep your wrists directly under your shoulders.
Push Up (Optional):
If you're comfortable, perform a push-up by lowering your chest towards the floor and pushing back up. If not, skip this step.
Return to Squat:
Jump or step your feet back towards your hands, returning to a squat position.
Jump onto the Box:
From the squat position, jump onto the box. Swing your arms for momentum and land gently with your knees slightly bent.
Stand Up Straight:
Once on the box, stand up straight and pause for a moment at the top.
Step Down:
Carefully step back down from the box to the ground.
Repeat:
Perform the exercise for the desired number of repetitions.
Tips:
Always use a box that is stable and secure.
Start with a smaller height if you're a beginner to build confidence.
Maintain a steady rhythm to keep your heart rate up.
Focus on proper form to prevent injury.
Box Burpee Jump FAQs
What muscles does the Box Burpee Jump work?
The Box Burpee Jump mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Box Burpee Jump?
Box.
Is the Box Burpee Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Box Burpee Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Box Burpee Jump variations and alternatives?
Similar exercises include the Box Bodyweight Patrick Step, Box Bodyweight Peterson Step, Box Bodyweight Poliquin Step and Bodyweight Step-Up Knee Raise Stepbox.
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