Burpee – Lateral Jump
Learn how to do Burpee – Lateral Jump with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
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 70kg person burns approximately 315 calories 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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Start Free TrialMuscles Worked by Burpee – Lateral Jump
Equipment
- No equipment
Calories Burned Doing Burpee – Lateral Jump
Calorie Calculator
MET 9Calories = 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, 70kg)
- ≈ 315 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
What exercises are similar to Burpee – Lateral Jump?
Similar exercises to Burpee – Lateral Jump include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer.
Is Burpee – Lateral Jump better than Bike?
Both Burpee – Lateral Jump and Bike target the Quadriceps. Choose based on your available equipment and training goals.
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