Side Kick Burpee - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Side Kick Burpee

Step by step instructions, muscle activation and variants for the Side Kick Burpee.

HardGlutesQuadriceps

About this exercise

The Side Kick Burpee combines the full-body conditioning of a standard burpee with a lateral kick at the top, adding a dynamic hip-abduction movement that challenges balance, coordination, and cardiovascular endurance. It is a high-intensity exercise used in HIIT and conditioning workouts.

How to Perform

  • Stand with feet hip-width apart and arms at your sides
  • Squat down and place both hands on the floor in front of you
  • Jump your feet back to land in a high plank position
  • Perform a push-up, then jump your feet forward toward your hands
  • Explosively jump up from the squat position
  • At the peak of the jump, extend one leg out to the side in a lateral kick
  • Land softly, absorbing the impact through your knees, and immediately begin the next rep
  • Alternate the kicking leg each rep or keep the same side depending on programming

Muscle Activation

Primary
GlutesQuadricepsCoreCardio
Secondary
TricepsHamstringsCalvesFront shouldersMiddle chestObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Side Kick Burpee

The Side Kick Burpee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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