Burpee Box Jump Over
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Burpee Box Jump Over 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 Over with proper form and technique.
- 1
Stand facing a sturdy box with your feet shoulder-width apart.
- 2
Drop into a squat position, placing your hands on the floor just in front of your feet.
- 3
Kick your feet back into a plank position, then immediately lower your chest and hips to the ground.
- 4
Push off the ground, jumping your feet forward towards your hands as you rise.
- 5
Explosively stand up and jump onto the box, landing softly with both feet.
- 6
From the top of the box, either jump or step down to the other side.
- 7
Turn around to face the box again and prepare for the next repetition.
Secondary Muscles
While Burpee Box Jump Over 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 Over, 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 Over, 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.
