Burpee Box Jump Over
Muscle Groups: Quads, Glutes, Chest
Burpee Box Jump Over focuses on Quads, Glutes, Chest, with Triceps, Hamstrings, Calves 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 box with your feet shoulder-width apart.
- 2
Squat down and place your hands on the floor in front of you, shoulder-width apart.
- 3
Kick your feet back to land in a plank position.
- 4
Perform a push-up by lowering your chest towards the floor, then push back up.
- 5
Jump your feet forward towards your hands, returning to a squat position.
- 6
Explosively jump onto the box, landing softly with both feet.
- 7
Stand tall on the box, fully extending your hips and knees.
- 8
Step or jump off the box to return to the starting position.
Secondary Muscles
While Burpee Box Jump Over primarily targets Quads, Glutes, Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Triceps, Hamstrings, Calves . 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.
