Also known as: side burpee, lateral burpees, side tuck jump, side burpee jump, tuck jump side burpee
What is Burpee Lateral?
Burpee Lateral is a hard plyometric calisthenics move combining a tuck jump and lateral hop into a push-up, targeting triceps, quadriceps, hamstrings and glutes. It raises heart rate for cardio and builds explosive lower-body power while demanding core stability and good form.
Train this exercise in Caliverse
Add it to a workout, follow progressions, and track your calisthenics progress in the app.
How to Do Burpee Lateral
- Set your stance: Stand shoulder-width with knees soft, weight on midfoot, and engage core. Prepare by visualizing a lateral jump and keeping hips neutral.
- Drop to plank: Hinge at hips and quickly place hands on the ground, jump feet back to a solid plank while maintaining posterior pelvic tilt.
- Complete push-up: Lower chest under control to protect shoulders, keep elbows tucked slightly, then press up while keeping core braced and spine neutral.
- Explosive lateral jump: From standing or after a tuck, drive through hips into a lateral tuck jump, swinging arms for momentum and aiming for a controlled landing.
- Land and reset: Absorb with soft knees, keep hips aligned and PPT, step or jump back into the next rep. Breathe and reset tension between reps.
Muscle Groups
Triceps, Glutes, Hamstring, Quadriceps
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)
Frequently Asked Questions
What are the main benefits of Burpee Lateral?
Burpee Lateral combines cardio with explosive power training, improving conditioning, vertical and lateral jump ability, and full-body strength. It also burns calories and enhances coordination and work capacity for sport and high-intensity workouts.
What common mistakes should I avoid when doing Burpee Lateral?
Avoid letting hips sag, landing stiff-legged, collapsing the chest during push-ups, and uncontrolled lateral jumps. Focus on PPT, soft landings, braced core, and controlled tempo to reduce injury risk and maintain power.
How can I progress or regress this exercise?
Regress with step-back burpees, incline push-ups, or lateral step-throughs. Progress by adding a weighted vest, increasing lateral distance, faster reps, or single-leg lateral jumps once form and strength are solid.