Side-Kick Burpee
Side-Kick Burpees: Burpees with a kick! This full-body burner builds strength and coordination. Prepare to sweat!
The Side-Kick Burpee is a compound exercise that mainly works the quads and chest, with help from the back and core. No equipment needed: it uses just your bodyweight.
Side-Kick Burpee Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Lats (latissimus dorsi); Obliques
Side-Kick Burpee Variations and Alternatives
How to do the Side-Kick Burpee
Begin in a standing position with your feet shoulder-width apart.
Drop into a squat position with your hands on the ground.
Kick your feet back so that you are in a push-up position.
Perform a push-up, ensuring that your chest briefly touches the ground.
As you push back up, bring your legs back into the squat position.
From the squat, explosively jump to one side into a lateral side kick with one leg.
Land softly and immediately drop back into the squat position to repeat the burpee.
Perform another push-up and then execute a side kick on the opposite side after the next jump.
Continue alternating the side kicks with each repetition of the burpee.
Remember to keep your movements controlled and maintain proper form throughout the exercise. Keep your core engaged during the push-up and squat positions, and focus on landing softly to minimize impact on your joints. Adjust the intensity and speed to match your fitness level, and take breaks as needed.
---
Side-Kick Burpee FAQs
What muscles does the Side-Kick Burpee work?
The Side-Kick Burpee mainly works the quads and chest, with help from the back and core. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Side-Kick Burpee?
None. The Side-Kick Burpee is a bodyweight exercise, so you can do it anywhere.
Is the Side-Kick Burpee a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side-Kick Burpee go on?
It belongs on push day in a push/pull/legs routine.
What are some Side-Kick Burpee variations and alternatives?
Similar exercises include the Side-Kick Between Leg Throw, Burpee, Burpee Long Push-Up Jump and Side Burpee Tap Step Jack.
Training calculators
Work out the numbers behind your training before your next session.