Exercise guide
Side Kick Burpee
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Hips
- Lower legs
- Shoulders
- Waist
This high-intensity compound movement combines a traditional burpee with a lateral sit-through kick to challenge cardiovascular endurance, rotational power, and core stability. It effectively engages the entire body, with a specific focus on the obliques and shoulder stabilizers during the kick phase.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Stand with your feet shoulder-width apart and your core engaged.
- Position your arms at your sides with a neutral spine and gaze forward.
- Prepare to drop into a squat position to begin the movement.
How to do it
- Squat down, place your hands on the floor, and jump back into a high plank position.
- Perform a push-up, then as you rise, lift your right hand and kick your left leg through to the right side, rotating your hips.
- Return to the plank, jump your feet toward your hands, and perform an explosive vertical jump while exhaling.
- Repeat the movement, alternating the kicking leg and lifting the opposite hand on the next repetition.
Form checklist
- Keep your supporting shoulder stable and stacked directly over your wrist during the kick.
- Maintain a flat back and braced core during the plank and push-up to protect the spine.
- Ensure the kicking leg stays off the ground and fully extended for maximum engagement.
- Land softly with knees slightly bent after the vertical jump.
Pro tips
- Pull the non-supporting elbow back toward your ribs during the kick to open the chest and increase rotational torque.
- Focus on a fluid transition between the push-up and the kick to maintain momentum and heart rate.
Make it harder
- Increase the tempo to a sprint pace while maintaining full range of motion.
- Add a tuck jump at the end of each rep to increase the plyometric demand.
Frequently asked
- What muscles does the side kick burpee work?
- The side kick burpee primarily targets the calves, erector spinae, glutes, hamstrings, hip flexors, and quadriceps, and also works the adductors as secondary muscles.
- What equipment do you need for the side kick burpee?
- The side kick burpee requires no equipment — just your body weight.
- Is the side kick burpee good for beginners?
- The side kick burpee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Worlds Greatest StretchIntermediate · erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps