Side Kick Burpee

Side Kick Burpee Exercise Description

The Side Kick Burpee is a bodyweight, total-body plyometric that blends a burpee’s squat–plank transition with a controlled lateral kick. It trains coordinated hip power and trunk stability while challenging upper-body support in the plank. Primary movers include the quadriceps and gluteus maximus for the squat/thrust, with the gluteus medius and other lateral hip musculature driving the side kick; the core (rectus abdominis, obliques, spinal erectors) stabilizes the spine throughout. The rapid change of direction and soft landings emphasize deceleration control and alignment, key elements of sound plyometrics technique. Use precise body positioning—neutral spine, shoulders stacked over wrists, and knees tracking over the mid-foot—to keep the movement efficient and reduce undue joint stress. The kick is hip-driven with a dorsiflexed foot, extending through the heel and re-chambering under control.

Muscle Groups: Glutes, Hips, Quads
Target Muscles: Gluteus Maximus, Gluteus Medius, Vastus Lateralis
Assisting Muscles: Biceps Femoris - Long Head, Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, Iliocostalis, Internal Obliques, Longissimus, Rectus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Abductors, Hip Extensors, Knee Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Outer Quad, Upper Glutes
Movement Direction: Other
Muscle Position: Lateral, Posterior
Gender: Female

How To Do The Side Kick Burpee Exercise

‘- Stand tall, feet hip–shoulder width, brace the core, and set a neutral spine.
– Hinge, then sit into a squat; place hands on the floor just in front, shoulder-width, wrists under shoulders.
– Jump or step both feet back to a high plank; form a straight line from head to heels, engage glutes and abdominals.
– Jump or step feet back under the hips into a squat, keeping heels down and knees tracking over the mid-foot.
– Rise to standing. Shift weight to the support leg and “chamber” the opposite knee at about hip height, torso tall.
– Drive the heel straight out to the side (hip-driven), foot dorsiflexed; keep hips square and avoid side-bending.
– Re-chamber the leg, set the foot under control, then place hands down to start the next repetition, alternating kick sides.
– Keep landings quiet, maintain plank alignment, and stop if you lose knee tracking or spinal neutrality.

Side Kick Burpee Tips

‘- Start each rep standing tall with feet hip–shoulder width, core braced, and spine neutral.
– As you hinge and sit into the squat, place your hands just in front of you, shoulder-width, with wrists stacked under shoulders.
– When you jump or step back, form a straight line from head to heels in the high plank, engaging glutes and abdominals.
– Keep shoulders stacked over wrists throughout the plank and transitions to maintain efficient support.
– As you jump or step back into the squat, keep heels down and knees tracking over the mid-foot.
– Shift weight to the support leg and chamber the opposite knee to about hip height with the torso tall before kicking.
– Drive the heel straight out to the side from the hip with the foot dorsiflexed, keeping hips square and avoiding side-bending.
– Re-chamber the leg and set the foot down under control before placing your hands for the next repetition.
– Alternate kick sides each rep to keep the pattern balanced.
– Keep landings quiet and stop if you lose knee tracking or a neutral spine.

Side Kick Burpee Beginner Introduction

The Side Kick Burpee is a dynamic bodyweight drill that blends a classic squat‑to‑plank action with a sideways kick. It brings together elements of a burpee and a martial‑arts style hip strike, creating an explosive, full‑body challenge. The lower body drives the movement as the quads and glutes power the lowering and thrust phases, while the outer hips and upper glutes create the lateral kick. Throughout the motion, the abs, side abs, and back work together to keep the torso steady and supported.

This exercise highlights coordination, timing, and control as the body moves quickly from standing, to the floor, and back up into the kick. The upper body supports the plank position, with the shoulders and arms handling the load as the legs jump back and forward. Attention to body alignment—such as a long, natural back, shoulders stacked above the hands, and knees following the line of the feet—helps the movement stay smooth and efficient. Quick shifts in direction, quiet landings, and a hip‑driven kick with toes drawn up all emphasize controlled power rather than reckless speed.