Side Kick Burpee
Expert Advice
Maintain a strong core throughout the movement to stabilize your body during the kicks and the burpee transition.
How-to-do Steps
- Begin in a standing position.
- Drop into a squat position with your hands on the ground.
- Kick your feet back into a plank position.
- Perform a push-up.
- Quickly return to the squat position.
- Stand up and perform a side kick with one leg.
- Repeat the side kick with the other leg.
- Repeat the entire sequence for the desired number of repetitions.
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Muscles Worked
Side Kick Burpee primarily targets the Biceps, Forearms, Shoulders, Lats, Calves, Glutes, Hamstrings, Quads, Traps, Abs, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps9%
Forearms9%
Shoulders9%
Lats9%
Calves9%
Glutes10%
Hamstrings9%
Quads9%
Traps9%
Abs9%
Chest9%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Side Kick Burpee work?
Side Kick Burpee primarily targets the Biceps, Forearms, Shoulders, Lats, Calves, Glutes, Hamstrings, Quads, Traps, Abs, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Kick Burpee?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Side Kick Burpee suitable for beginners?
Side Kick Burpee is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
