Lateral Burpee Box Step Overs
The lateral burpee box step over is a high-intensity conditioning exercise that combines a burpee with a lateral movement over a plyo box. It targets the quadriceps and glutes while also challenging chest, shoulder, and core strength through the push-up component.
How to do it
- Stand beside a plyo box in a wide stance.
- Place your hands on top of the box and jump your feet back into a plank position.
- Perform a push-up, then jump your feet up and over the box to land on the other side.
- Immediately place your hands on the box again and repeat the burpee in the opposite direction.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your core braced tightly throughout the push-up.
- Land softly with bent knees to absorb impact.
- Maintain control over your breathing during the continuous movement.
Breathing: Inhale as you lower into the push-up and exhale powerfully as you push up and jump over the box.
Common mistakes
- Landing with stiff legs, which increases joint impact.
- Rushing the push-up and sagging your lower back.
- Using a box that is too high for your current conditioning level.
Muscles worked
Primary: quads. Secondary: glutes, chest, shoulders, core.
Suggested sets & reps
Get fitter
3 to 4 sets of 10 to 15 reps, rest 60 seconds
Lose weight
3 to 4 sets of 30 to 45 seconds of continuous movement, rest 60 seconds
Build muscle
3 sets of 8 to 12 reps per side, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have wrist, shoulder, or knee discomfort, choose a gentler option or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise without a plyo box?
It is safest to use a stable platform designed for exercise. If you do not have a box, practice standard burpees until you are ready for elevated movements.
How often can I include this in my workout?
Due to the high impact and intensity, 1 to 2 times per week is plenty for most beginners.
What should I do if my wrists hurt during the push-up?
Try placing your hands on dumbbells or push-up handles to keep your wrists in a neutral position, or take a break if discomfort persists.