Legs · Bodyweight
Side Kick Burpee
How to do the side kick burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Perform a burpee by dropping into a squat, kicking your feet back to a plank, and doing a push-up. As you stand, fire a side kick out to one direction, then repeat the next rep kicking to the other side.
- 1Feel your whole body work through the drop, push, and jump
- 2Drive the side kick from your hip and glute
- 3Land softly and stay braced through your core
Common mistakes
- Don't let your hips sag in the plank
- Avoid throwing the kick off balance and stumbling
- Don't round your back snapping your feet back
Muscles worked
The side kick burpee mainly works the quads and glutes, with the triceps, mid chest, lower abs, obliques, lower chest, upper abs, hamstrings, calves, front delts, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- TricepsSupport
- Mid ChestSupport
- Lower AbsSupport
- ObliquesSupport
- Lower ChestSupport
- Upper AbsSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- Hip FlexorsSupport
- ForearmsMinor
- Upper ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Side DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the side kick burpee for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.