Side Kick Burpee

Instructions

1
Start in a standing position with feet shoulder-width apart, knees slightly bent, and core engaged. Position hands at chest height with elbows bent at approximately 90 degrees.
2
Adopt a plank position by placing hands shoulder-width apart on the ground, arms extended, with body forming a straight line from head to heels. Keep core tight and shoulders engaged over wrists.
3
Lower your body toward the ground by bending elbows, maintaining a rigid plank position. Lower until chest nearly touches the floor while keeping elbows at approximately 45 degrees from body.
4
Push through palms to extend elbows and drive body back to starting plank position. Maintain neutral spine throughout the movement and exhale during the push phase.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Core Stabilizers, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Side Kick Burpee is an incredibly effective Strength, Cardio movement designed to fully engage the Pectoralis Major. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Cardio development.

Benefits

  • Improves overall Cardio stability and proprioception during heavy loads.
  • Reduces the likelihood of Cardio injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Cardio.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Core Stabilizers, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Side Kick Burpee
  • Cable Side Kick Burpee
  • Banded Side Kick Burpee

Beginner Tips

If you are new to the Side Kick Burpee, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions