Burpee – Lateral Jump

Learn how to do Burpee – Lateral Jump with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 9 Quadriceps GlutesHamstringsCalvesDeep CoreChestShouldersTriceps No equipment

Burpee – Lateral Jump is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves, Deep Core, Chest, Shoulders, Triceps. It has a MET value of 9, meaning a 70 kg person burns approximately 320 kcal in a 30-minute session.

How to Do Burpee – Lateral Jump

A full-body conditioning exercise combining a burpee with a lateral jump to improve explosive power, coordination, and cardiovascular endurance.


Instructions:


  • Start standing with feet shoulder-width apart.

  • Lower into a squat and place your hands on the floor.

  • Jump or step your feet back into a push-up position.

  • Perform a push-up, keeping your body straight.

  • Jump your feet back toward your hands.

  • Explosively jump laterally to the side over an imaginary or real line/obstacle.

  • Land softly and immediately go into the next repetition.


Common mistakes:


  • Letting hips sag during the push-up phase.

  • Landing stiff-legged without absorbing the impact.

  • Jumping vertically instead of laterally.

  • Not keeping the core engaged throughout the movement.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstringsSecondary muscleCalvesSecondary muscleAbsSecondary muscleChestSecondary muscleShouldersSecondary muscleTriceps
EquipmentNo equipment

Calorie Calculator

MET 9
Estimated burn
320 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Burpee – Lateral Jump

Type
No equipment exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings, Calves, Deep Core, Chest, Shoulders, Triceps
MET value
9
Calories (30 min, 70 kg)
≈ 320 cal
Video quality
4K with male and female demonstrations

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FAQ: Burpee – Lateral Jump

What muscles does Burpee – Lateral Jump work?

Burpee – Lateral Jump primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves, Deep Core, Chest, Shoulders, Triceps.

How do you do Burpee – Lateral Jump correctly?

A full-body conditioning exercise combining a burpee with a lateral jump to improve explosive power, coordination, and cardiovascular endurance....

Is Burpee – Lateral Jump good for beginners?

Burpee – Lateral Jump has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Burpee – Lateral Jump?

Burpee – Lateral Jump requires: No equipment.

What are the benefits of Burpee – Lateral Jump?

Burpee – Lateral Jump strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves and Deep Core and Chest and Shoulders and Triceps, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Burpee – Lateral Jump?

Similar exercises to Burpee – Lateral Jump include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Burpee – Lateral Jump better than Bike?

Both Burpee – Lateral Jump and Bike target the Quadriceps. Burpee – Lateral Jump uses No equipment, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

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Elliptical Trainer
MET 6

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