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Burpee Box Step-Up
Full-body hybrid exercise combining a burpee with a box step-up that targets quads, glutes, chest, and core to build cardiovascular endurance, power, and coordination; commonly used in high-intensity conditioning workouts.
About Exercise
Equipment
Plyometric Box, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Chest
7/10Mid Chest
Hamstrings
6/10Biceps Femoris
Triceps
6/10Lateral Head
Abs
6/10Rectus Abdominis
Calves
5/10Gastrocnemius
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand facing a sturdy plyometric box with feet shoulder-width apart, ensuring enough space to perform the burpee.
- Squat down and place hands on floor in front of feet.
- Kick feet back to high plank position.
- Lower chest to floor for push-up, then press back up.
- Jump feet forward to squat position.
- Place one foot flat on box center and drive through heel to stand up, bringing other foot onto box.
- Stand tall with hips and knees extended.
- Step down leading with trailing foot, alternate lead leg next rep.
Coaching Tips
Form Cues
- Drive through heel
- Keep core tight
- Knee tracks over toes
- Land softly
- Alternate lead legs
Breathing
Inhale during the descent and plank phases, exhale forcefully during the push-up and step-up drive.
Tempo
1-0-1
Range of Motion
Squat until thighs parallel to floor, push-up to full elbow extension, step-up to full hip and knee extension on box top, controlled descent without jumping off.
Safety
Safety Notes
- Use stable box at appropriate height
- Warm up thoroughly
- Avoid if acute knee or shoulder issues
- Control descent to prevent joint stress
- Alternate sides to balance development
Spotting
Not required; perform in open space with spotter for beginners to monitor form.
Common Mistakes
- Knee collapsing inward
- Arched back in plank
- Rushing transitions
- Box instability check skipped
- Uneven stepping
When to Avoid
- Acute knee injuries
- Shoulder impingement
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion for squat
- Hip flexion for step-up
- Shoulder stability for plank
Build Up First
- Master basic burpee
- Proficient box step-up
- Core stability in plank
Also known as
Box Burpee Step-Up, Burpee Step-Up, Step-Up Burpee
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