Legs · Bodyweight
Burpee Jump Box
How to do the burpee jump box, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Combine a burpee with a box jump. Drop into a push-up with your chest to the floor, then explode up and jump onto a box or platform instead of jumping straight up. Land softly on top, stand tall, then step or hop back down to repeat.
- 1Chest, shoulders, and arms working through the push-up
- 2Glutes and quads powering the explosive jump onto the box
- 3A tight core and soft landing as you stand tall on top
Common mistakes
- Letting your hips sag or chest collapse during the push-up
- Slamming your feet onto the box instead of absorbing the landing
- Rushing reps and losing form for the sake of speed
Muscles worked
The burpee jump box mainly works the quads, with the triceps, mid chest, upper abs, lower abs, glutes, hamstrings, calves, and front delts assisting.
- QuadsPrimary
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsMinor
- ObliquesMinor
Kovo programs the burpee jump box for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.