Burpee Jump Box

Muscles worked

Setup

1. Stand facing a sturdy box or platform at a distance of about 12-18 inches.
2. Position your feet shoulder-width apart with your weight balanced mid-foot.
3. Engage your core and maintain a neutral spine with your gaze forward.

How to do it

1. Drop into a squat, place your hands on the floor, and jump your feet back into a plank; lower your chest to the floor while inhaling.
2. Exhale as you explosively push up and jump your feet forward, landing in a wide squat position.
3. Immediately swing your arms and explode upward, jumping onto the center of the box and landing softly in a partial squat.
4. Stand up completely to reach full hip extension on the box, then step down one foot at a time to reset.

Form checklist

• Land with your entire foot on the box, avoiding hanging heels or landing on toes.
• Keep your core braced during the plank phase to prevent the lower back from arching.
• Ensure your knees track over your toes during both the takeoff and the landing.
• Maintain a flat back when transitioning from the floor to the jump to protect the spine.

Pro tips

• Minimize the 'ground contact time' between the burpee and the jump to maximize plyometric power.
• Use a vigorous arm swing to generate vertical momentum and improve jump height.
• Focus on landing 'quietly' on the box to demonstrate better eccentric control and joint safety.

Make it harder

• Increase the height of the box to further challenge explosive power and hip mobility.
• Wear a weighted vest to increase the resistance for the push-up, jump, and step-down phases.

Frequently asked

What muscles does the burpee jump box work?

The burpee jump box primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, pectorals, and triceps as secondary muscles.

What equipment do you need for the burpee jump box?

The burpee jump box requires no equipment — just your body weight.

Is the burpee jump box good for beginners?

The burpee jump box is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps