Full body
Burpee Box Jump Over
The Burpee Box Jump Over is a plyometric exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 15%, quads (vastus lateralis) 11% and mid chest 9%.
How to do it
- Stand facing a plyo box, about a foot away.
- Drop into a burpee: hands down, feet back and chest to the floor.
- Push up and jump the feet in toward the hands.
- Jump onto the box with both feet, or clear it completely.
- Step or jump down on the far side, turn to face the box and repeat.
Tips
- Swing the arms forcefully to help the jump.
- Land on the box with the whole foot and soft knees.
- Step down instead of jumping down to save the legs over long sets.
Common mistakes
- Landing with only the toes on the edge of the box.
- Standing too far from the box so the jump turns into a dive.
- Rushing the burpee with the hips sagging.
Muscles worked by the Burpee Box Jump Over
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A longer, stronger jump. Drop to the floor, push up, jump the feet in and jump up: a full-body pattern of squat, push and jump with the core holding the plank.
Burpee Box Jump Over alternatives
Same equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Burpee Box Jump Over work?
Mainly the gluteus maximus, quads (vastus lateralis) and mid chest. The quads (vastus medialis), calves (gastrocnemius), front delts, triceps (lateral head), upper abs and hip flexors assist.
Is the Burpee Box Jump Over good for beginners?
The Burpee Box Jump Over is rated intermediate. If you are new, learn the Burpee first and build up from there.
What is a good alternative to the Burpee Box Jump Over?
For example the Burpee Broad Jump and Burpee. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.