Burpee nhảy ngang qua hộp
Learn how to do Burpee nhảy ngang qua hộp with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Burpee nhảy ngang qua hộp 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 Burpee nhảy ngang qua hộp
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 Burpee nhảy ngang qua hộp
Equipment
- Box
Calories Burned Doing Burpee nhảy ngang qua hộp
Calorie Calculator
MET 9Calories = MET × weight (kg) × time (hours)
Quick Facts: Burpee nhảy ngang qua hộp
- 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: Burpee nhảy ngang qua hộp
What muscles does Burpee nhảy ngang qua hộp work?
Burpee nhảy ngang qua hộp primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves.
How do you do Burpee nhảy ngang qua hộp correctly?
A high-intensity plyometric movement combining lateral agility, explosive leg power, and upper-body endurance. Ideal for functional conditioning and Hyrox...
Is Burpee nhảy ngang qua hộp good for beginners?
Burpee nhảy ngang qua hộp has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Burpee nhảy ngang qua hộp?
Burpee nhảy ngang qua hộp requires: Box.
What are the benefits of Burpee nhảy ngang qua hộp?
Burpee nhảy ngang qua hộp strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves.
What exercises are similar to Burpee nhảy ngang qua hộp?
Similar exercises to Burpee nhảy ngang qua hộp include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Burpee nhảy ngang qua hộp better than Alternating Single-Arm Dumbbell Thruster?
Both Burpee nhảy ngang qua hộp and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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