Burpee Box Jump
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Burpee Box Jump focuses on Abs, Chest, Calves, Glutes, Hips, Quads, with Shoulders, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Burpee Box Jump with proper form and technique.
- 1
Stand with your feet shoulder-width apart and lower into a squat, placing your hands on the floor.
- 2
Jump your feet back into a plank position, keeping your body straight and core tight; perform a push-up if desired.
- 3
Jump your feet back to your hands, then explode upwards onto the box with both feet, landing softly.
- 4
Step back down from the box and repeat the sequence.
Tips for Success
These tips will help you perform Burpee Box Jump safely and effectively while maintaining proper form.
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Keep your core engaged throughout to maintain stability and protect your back.
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Land softly on the box with your knees slightly bent to absorb impact and prevent injury.
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Avoid letting your back sag in the plank position; keep a straight line from head to heels.
Secondary Muscles
While Burpee Box Jump primarily targets Abs, Chest, Calves, Glutes, Hips, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Burpee Box Jump, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Burpee Box Jump, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
