Lateral Burpee Box Jump Over

Learn how to do Lateral Burpee Box Jump Over with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 9 Quadriceps GlutesHamstringsCalves Box

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 70 kg person burns approximately 320 kcal 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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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

Secondary muscleCalves

EquipmentPlyo Box

Your weight

Duration

min

Estimated burn

320 kcal

kcal = 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, 70 kg): ≈ 320 cal
Video quality: 4K with male and female demonstrations

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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. Always consult a qualified personal trainer before starting a new exercise program.

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, builds functional strength using Box. Incorporate it into your training program for balanced muscle development and improved performance.

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. These alternatives target the same muscle groups and can be used to add variety to your training program.

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. Lateral Burpee Box Jump Over uses Box, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.