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Burpee Box Step-Up

Intermediate

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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

Goals

Conditioning

Power

Endurance

Training Style

CrossFit

HIIT

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Chest

7/10

Mid Chest

Hamstrings

6/10

Biceps Femoris

Triceps

6/10

Lateral Head

Abs

6/10

Rectus Abdominis

Calves

5/10

Gastrocnemius

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.