Lateral Burpee Box Jump Over
Learn how to do Lateral Burpee Box Jump Over with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Lateral Burpee Box Jump Over is a Box exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves. It has a MET value of 9, meaning a 70kg person burns approximately 315 calories in a 30-minute session..
How to Do Lateral Burpee Box Jump Over
A high-intensity plyometric movement combining lateral agility, explosive leg power, and upper-body endurance. Ideal for functional conditioning and Hyrox prep.
💡 Instructions:
Stand parallel to the box with feet shoulder-width apart.
Drop into a burpee by placing your hands on the ground and kicking your feet back.
Perform a full push-up with chest touching the floor.
Return your feet under you and immediately jump laterally onto the box.
Land softly with knees slightly bent, then step or jump down on the opposite side.
Repeat the same sequence facing the same direction.
⚠️ Common mistakes:
Stepping instead of jumping explosively
Poor landing mechanics (knees collapsing in)
Incomplete burpee (no chest-to-floor)
Turning while jumping (should always face the same direction)
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Start Free TrialMuscles Worked by Lateral Burpee Box Jump Over
Equipment
- Box
Calories Burned Doing Lateral Burpee Box Jump Over
Calorie Calculator
MET 9Calories = MET × weight (kg) × time (hours)
Quick Facts: Lateral Burpee Box Jump Over
- Type
- Box exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings, Calves
- MET value
- 9
- Calories (30 min, 70kg)
- ≈ 315 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Lateral Burpee Box Jump Over
What muscles does Lateral Burpee Box Jump Over work?
Lateral Burpee Box Jump Over primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves.
How do you do Lateral Burpee Box Jump Over correctly?
A high-intensity plyometric movement combining lateral agility, explosive leg power, and upper-body endurance. Ideal for functional conditioning and Hyrox...
Is Lateral Burpee Box Jump Over good for beginners?
Lateral Burpee Box Jump Over has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Lateral Burpee Box Jump Over?
Lateral Burpee Box Jump Over requires: Box.
What are the benefits of Lateral Burpee Box Jump Over?
Lateral Burpee Box Jump Over strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves.
What exercises are similar to Lateral Burpee Box Jump Over?
Similar exercises to Lateral Burpee Box Jump Over include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Lateral Burpee Box Jump Over better than Alternating Single-Arm Dumbbell Thruster?
Both Lateral Burpee Box Jump Over and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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