How to do the Lateral Burpee, step by step
- Stand sideways next to a line, a dumbbell, or a small box.
- Do a burpee with your chest on the floor.
- Stand up and jump sideways over it off both feet.
- Land softly with bent knees.
- Do the next burpee on the new side.
Common mistakes and how to fix them
- Going over the obstacle off one foottake off with both feet.
- Hard, stiff landingbend your knees and hips to absorb it.
- Half a burpeeget your chest and thighs all the way down.
How to scale the Lateral Burpee
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Step over sideways
- Over a line instead of an obstacle
- Burpee with no sideways jump
Also known as
Lat burpee
Benchmarks with Lateral Burpee
- Open 24.121 DB Snatches arm 1, 21 Lateral Burpees over the dumbbell, 21 DB Snatches arm 2, 21 Burpees; then the same with 15 and 9 reps – dumbbell 22.5 kg (Cap 15 min)
- Open 25.115 min AMRAP: 3 Lateral Burpees over the dumbbell, 3 DB Hang Clean-to-Overhead 22.5 kg, 9 m Walking Lunge (2 × 4.5 m); +3 Burpees and +3 Hang Clean-to-Overhead each round. Score: reps
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.