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Burpee Box Jump Over
A plyometric box exercise combining a burpee with a jump over the box that targets the quads, glutes, and chest to build power and conditioning.
About Exercise
Equipment
Plyometric Box
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Triceps, Calves, Abs, Obliques, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Chest
6/10Mid Chest
Triceps
5/10Abs
5/10Rectus Abdominis
Calves
4/10Obliques
4/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds • Shorter rests for conditioning focus.
How to Perform
Place a sturdy plyometric box on a non-slip surface and stand facing it, roughly one arm's length away.
- Drop into a squat and place hands on the floor.
- Jump feet back into a plank and lower chest to the floor.
- Push up explosively and snap feet forward toward hands.
- Stand and immediately jump with both feet over the box.
- Land softly on the opposite side and turn to face the box.
Coaching Tips
Form Cues
- Chest to floor
- Snap hips up
- Explosive jump
- Land soft
- Pace yourself
Breathing
Inhale on the descent, exhale forcefully as you push up and jump over the box.
Tempo
1-0-1
Range of Motion
Chest must touch the floor during the burpee; feet must clear the box completely during the jump.
Safety
Safety Notes
- Ensure box is stable and secure
- Step down if fatigue compromises form
- Clear area of tripping hazards
Spotting
Not recommended; perform in a clear area.
Common Mistakes
- Arching back in push-up
- Landing with stiff legs
- Clipping toes on box
- Resting too long on floor
When to Avoid
- Acute knee injuries
- Ankle sprains
- Lower back pain
- Shoulder impingement
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Shoulder flexion for plank stability
- Hip mobility for full squat
Build Up First
- Proficiency in basic burpee
- Competency in box jumps
- Core stability in plank position
Also known as
Burpee Over Box, Box Jump Burpee, BBJO, Burpee Box Get Over
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