Side Burpee Tap Step Jack
A full body burner! Combines cardio and strength in one move. Get ready to sweat with this dynamic exercise.
The Side Burpee Tap Step Jack is a compound exercise that mainly works the quads and core, with help from the glutes & hips and back. No equipment needed: it uses just your bodyweight.
Side Burpee Tap Step Jack Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Side Burpee Tap Step Jack Variations and Alternatives
How to do the Side Burpee Tap Step Jack
Starting Position:
Stand with your feet shoulder-width apart and arms at your sides.
Engage your core and keep your chest up.
Burpee Movement:
Bend your knees and lower your body into a squat.
Place your hands on the floor in front of you and kick your feet back into a plank position.
Your body should form a straight line from your head to your heels.
Return to Start:
Quickly jump your feet back towards your hands, returning to the squat position.
As you stand up, jump explosively and extend your arms overhead.
Side Tap:
Land softly and step to the right, tapping your right foot on the ground.
Bring your foot back to the center.
Step Jack:
Step out to the left, tapping your left foot on the ground.
Return to the starting position.
Repetition:
Repeat the movement for a set number of repetitions or for a designated amount of time.
Tips:
Keep your movements smooth and controlled.
Focus on landing softly to reduce impact on your joints.
Maintain proper form to prevent injury.
Side Burpee Tap Step Jack FAQs
What muscles does the Side Burpee Tap Step Jack work?
The Side Burpee Tap Step Jack mainly works the quads and core, with help from the glutes & hips and back. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Side Burpee Tap Step Jack?
None. The Side Burpee Tap Step Jack is a bodyweight exercise, so you can do it anywhere.
Is the Side Burpee Tap Step Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Side Burpee Tap Step Jack variations and alternatives?
Similar exercises include the Burpee, Burpee Long Push-Up Jump, Alternating Arm Burpee Leg Raise and Burpee Shuffle.
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