What is Burpee Lateral?

A Burpee Lateral is a hard, explosive bodyweight cardio move that adds a sideways tuck-jump to a tuck jump burpee. It primarily targets triceps, quadriceps, hamstrings and glutes. Advanced level — maintain a posterior pelvic tilt and tight posture to protect the lower back.

How to Do Burpee Lateral

  1. Start tall: Stand feet hip-width, chest up and core braced with a slight posterior pelvic tilt. Prepare to move explosively and breathe steady.
  2. Squat and plant: Drop into a quick squat, place hands shoulder-width on the floor and drive hips back to load the legs before jumping back.
  3. Jump back plank: Explosively kick both feet back to a high plank, keeping hips level and shoulders stacked over wrists; avoid sagging or piking.
  4. Controlled push-up: Lower with a tight core into a full push-up, keep elbows tracking and posterior pelvic tilt to protect the lumbar spine.
  5. Lateral tuck jump: Explode upward, tuck knees and jump laterally to the side rather than straight up; swing arms for momentum and land softly on the balls of feet.
  6. Land and reset: Absorb the landing with bent knees, immediately step or hop feet forward into hands, stand and reset posture before repeating for controlled reps.

Muscle Groups

Triceps, Quadriceps, Hamstring, Glutes

Description

Perform as Tuck Jump Burpees but instead of jumping in place, jump to the side before descending back into a push up.
Explosive Cardio Exercise

Stay tight as you descend into the push up, maintain PPT (Don't allow your hips to sag)

Movement Group

Cardio

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Burpee Lateral?

Burpee Laterals build explosive cardio conditioning, lower-body power and upper-body strength by combining lateral plyometric jumps with push-ups. They improve coordination, core stability and raise metabolic demand, targeting triceps, quads, hamstrings and glutes for full-body conditioning.

What are common mistakes with Burpee Laterals?

Common errors include letting hips sag in plank, landing stiff or with locked knees, poor posterior pelvic tilt, and rushing form. These increase injury risk; prioritize soft landings, tight core, controlled push-ups and correct pelvis position.

How can I progress or regress Burpee Laterals?

Regress by stepping feet back and performing a lateral step instead of a tuck jump, or use elevated hands. Progress by increasing lateral distance, adding a weighted vest, or attempting single-leg lateral variations for more strength and balance demand.