Burpee Box Jump 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Burpee Box Jump is a full-body, high-intensity exercise that primarily targets the quads while also engaging the glutes. It combines a traditional burpee with a plyometric box jump, requiring explosive power, coordination, and balance. Starting from a standing position, you move into a push-up position by jumping your feet back, then return your feet forward, and propel yourself onto a box with controlled landing. This exercise enhances lower-body strength, cardiovascular endurance, and overall athletic performance, making it effective for building muscle, burning calories, and improving explosive jumping ability.
How to Perform
Stand with your feet shoulder-width apart on the floor, facing a plyometric box. Keep your core engaged and your posture upright.
Exhale and bend your knees and hips, placing your hands on the floor just outside your feet while maintaining a straight, neutral spine.
Inhale and jump your feet backward until your body forms a straight line from head to heels, balancing on the balls of your feet in a push-up-like position.
Exhale and jump your feet forward to land softly between your hands, keeping them aligned with your shoulders.
Inhale and slightly extend your legs, pushing through your heels so that your thighs are roughly parallel to the ground, keeping your back angled between 45 and 90 degrees relative to your hips.
Exhale and explosively drive your body upward, bringing your knees toward your chest, and land gently in a squat on top of the box, absorbing the impact through soft knees.
Inhale, step down carefully from the box, return to your starting position, and repeat for the desired number of repetitions.
Focus on controlled movements, steady breathing, and maintaining proper alignment throughout to maximize quad and glute engagement while reducing risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin with a proper warm-up, including light cardio, dynamic stretching, and activation exercises for your muscles.
Do not perform this exercise if you have existing injuries or problems with your knees or joints.
Aim for gentle, controlled landings both when jumping onto the box and stepping down.
Beginners should start with a lower box and slowly progress to higher heights as strength and confidence improve.
Use your arms to help maintain balance and assist with upward momentum during the jump.
Ensure the box or platform is sturdy and has a non-slip surface for safety.
How Not to Perform
Do not land stiff-legged or with locked knees when jumping onto or off the box.
Avoid rounding or arching your lower back during the push-up or jump phases.
Do not let your knees cave inward or extend too far past your toes when landing.
Avoid using excessive arm swing that takes focus away from the quads and glutes.
Do not rush through the movement; skipping control reduces effectiveness and increases injury risk.
Avoid jumping onto an unstable or slippery surface.
Do not neglect engaging your core; a loose core can compromise balance and form.
Avoid shallow jumps that do not fully engage the quads and glutes.
Do not allow your shoulders to hunch or collapse during the push-up phase.
Avoid holding your breath; maintain steady breathing throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
