Burpee Box Jump
Primary
Full Body
Secondary
Quadriceps, Glutes, Chest
Equipment
Box
Difficulty
Advanced
Type
Squat
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For training your full body, the Burpee Box Jump is a solid advanced-level squat pattern movement in the plyometric category. Use for advanced conditioning or competitive fitness.
Everything You Need to Know About the Burpee Box Jump
The Burpee Box Jump is a advanced exercise exercise that targets your Quadriceps and Chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced conditioning or competitive fitness. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes proficient in both movements. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Burpee Box Jump work?
Primary
Secondary
Stabilizers
Step-by-step: Burpee Box Jump
- 1
Stand facing a box for optimal results.
- 2
Perform a burpee on the ground.
- 3
Instead of jumping straight up, jump onto the box.
- 4
Stand fully on top of the box.
- 5
Step or jump down and repeat.
What are the best tips for the Burpee Box Jump?
Step down instead of jumping to save energy.
Land softly on the box.
Pace yourself for longer sets.
Choose appropriate box height.
Mistakes to watch for on the Burpee Box Jump
Box too high, causing dangerous landings.
Squatting patterns like the Burpee Box Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Clipping edge of box.
Squatting patterns like the Burpee Box Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not standing fully on box.
Cutting the range of motion short on the Burpee Box Jump means your Quadriceps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Jumping down and risking Achilles injury.
Squatting patterns like the Burpee Box Jump load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Who should do the Burpee Box Jump?
Advanced athletes proficient in both movements.
How to Program the Burpee Box Jump
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-8 reps. Rest 90 seconds.
What are good alternatives to the Burpee Box Jump?
Burpee
Box Jump
Burpee to Pull-Up
Other Variations
- Burpee Box Jump Over
- Burpee to Step-Up
- Lateral Burpee Box Jump
- Weighted Burpee Box Jump
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Burpee Box Jump — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use appropriate box height.
- Step down to save joints.
- Land fully on box.