Side Kick Burpee

Side Kick Burpee Exercise Description

The Side Kick Burpee is a bodyweight burpee variation that adds a controlled martial-arts–style side kick after returning from the plank. It combines a squat-to-plank transition (sagittal-plane) with a lateral kicking action (frontal-plane), demanding whole‑body coordination while prioritizing core stability and precise lower‑body alignment. In the plank, the shoulders, chest, and serratus anterior work isometrically as the trunk maintains a neutral spine; avoid hip sag or excessive pike. The side kick emphasizes the hip abductors and external rotators (gluteus medius/minimus), gluteus maximus, and quadriceps, while the standing leg and core stabilize the pelvis. This dynamic movement requires balance, space, and quiet, controlled landings—kick only as high as you can keep ribs down, hips level, and the knee and toes aligned.

Muscle Groups: Glutes, Hips
Target Muscles: Gluteus Medius
Assisting Muscles: Gluteus Maximus, Gluteus Minimus, Vastus Lateralis
Stabilizing Muscles: External Obliques, Multifidus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Abductors, Hip Extensors
Joint Involvement: Multi-joint
Muscle Location: Upper Glutes
Movement Direction: Other
Muscle Position: Lateral
Gender: Male

How To Do The Side Kick Burpee Exercise

‘- Stand tall, feet about hip-width, ribs stacked over pelvis; lightly brace the core.
– Hinge/squat and place hands on the floor under shoulders, fingers spread.
– Step or jump feet back to a high plank; wrists stacked, shoulders protracted, spine neutral.
– Maintain a straight line from head to heels; avoid letting the low back sag.
– Step or jump feet up outside the hands into a stable squat stance, knees tracking over toes.
– Rise to standing. Shift weight to the left leg with a soft knee and level hips.
– Chamber the right knee toward the chest, foot dorsiflexed; pivot the left foot slightly to allow hip motion.
– Extend the right leg to the side with the heel leading; keep torso tall and pelvis square.
– Re‑chamber the right leg and place it under control.
– Repeat the burpee sequence and perform the side kick on the left side, alternating sides each rep.

Side Kick Burpee Tips

‘- Stack ribs over pelvis and lightly brace the core as you stand to set a neutral starting position.
– When you hinge/squat down, place hands directly under your shoulders with fingers spread for a stable base.
– In the plank, stack wrists under shoulders and protract the shoulders.
– Maintain a straight line from head to heels in plank; avoid letting the hips sag or pike so the low back doesn’t drop.
– As you step or jump forward, bring feet up outside the hands into a stable squat with knees tracking over toes.
– Before kicking, rise tall and shift weight onto the standing leg with a soft knee and level hips.
– Chamber the kicking knee toward the chest with the foot dorsiflexed, and pivot the standing foot slightly to allow hip motion.
– Extend the leg to the side with the heel leading, keeping the torso tall, ribs down, pelvis square, and hips level; kick only as high as you can maintain knee and toe alignment.
– Re‑chamber the leg and place it down under control for a quiet, controlled landing.
– Alternate sides each rep to use both legs and demand whole‑body coordination.

Side Kick Burpee Beginner Introduction

The Side Kick Burpee blends classic bodyweight burpees with a controlled, martial-arts–inspired side kick for a full-body conditioning challenge. This variation links a squat, a transition into a straight-body plank, a return to standing, and a sideways leg strike, moving the body both forward–backward and side-to-side. While the legs travel through a large range, the midsection works hard to steady the torso, and the shoulders, chest, and muscles along the rib cage hold a firm plank position without shifting.

During the kicking phase, the outer hips, glutes, and quads on the moving leg drive the motion, while the standing leg and core provide stability so the pelvis stays steady. Because the movement alternates sides, both legs share the workload for strength and alignment. The emphasis stays on balance, smooth transitions, and landing softly between each repetition, with the height of the kick matched to the ability to stay controlled through the ribs, hips, knee, and foot. This makes the exercise a dynamic option for building coordination and body awareness alongside strength.