Weighted Burpee Box Jump
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads
Weighted 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 Weighted Burpee Box Jump with proper form and technique.
- 1
Start in a standing position with your feet shoulder-width apart, holding a weight in both hands at chest level.
- 2
Squat down and place the weight on the ground, then kick your feet back to a plank position, keeping your body straight.
- 3
Perform a push-up if you can, then jump your feet back to your hands, stand up, and immediately jump onto the box, landing softly with your knees slightly bent.
- 4
Step down carefully off the box and repeat the movement.
Tips for Success
These tips will help you perform Weighted Burpee Box Jump safely and effectively while maintaining proper form.
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Engage your core throughout the movement to maintain stability and protect your lower back.
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Land softly on the box to reduce impact on your joints; avoid landing with your knees locked.
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Keep your weight close to your body during the squat to prevent strain on your back.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
