Functional Fitness · Conditioning · Calisthenics
Lateral Bar Burpee
The lateral bar burpee combines a chest-to-floor burpee with a sideways jump over a barbell. It trains full-body conditioning, upper-body pushing, and leg power.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand beside the bar, facing along its length.
- Place your hands on the floor in front of your feet.
- Step or jump your feet back into a plank.
- Lower your chest and thighs to the floor.
- Press your upper body away from the floor.
- Step or jump your feet toward your hands.
- Jump sideways over the bar, taking off from both feet.
- Land on both feet with your knees slightly bent.
Form cues
- Keep your elbows angled back.
- Brace your belly as you press.
- Keep your knees tracking over your toes.
- Land quietly.
Common mistakes
- Dropping onto the floorControl the descent with your arms rather than letting your chest hit the ground.
- Jumping from too far awayBring your feet close enough to the bar that you can clear it without a long sideways leap.
- Twisting during the jumpKeep your shoulders and hips facing the same direction throughout the crossing.
Safety
Catching a foot on the bar can cause a fall or ankle injury, especially when fatigue reduces jump clearance. Repeated floor contact can also strain your wrists or shoulders if you lose control.
- Secure the bar against rolling before starting.
- Use a nonslip surface with enough clear space on both sides for your full body.
- Start with a low bar height you can clear comfortably.
- End the set when your jump clearance or landing control deteriorates.
Choose a step-back burpee with a step-over instead of a jump if impact bothers your joints; seek professional advice for persistent wrist, shoulder, knee, or ankle pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one burpee plus one crossing as one rep, alternating sides at a pace you can control.