Exercise guide
Burpee Side Tap Step Jack
- Intermediate
- Compound
- Reps + time
- Back
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This high-intensity compound movement combines upper body stability with lateral lower body engagement, effectively targeting the core and cardiovascular system while utilizing an elevated surface to manage impact.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing the step with feet hip-width apart and core engaged.
- Place your hands firmly on the edges of the step, shoulder-width apart.
- Ensure the step is secure and will not slide during the movement.
How to do it
- Jump or step your feet back into a high plank position, keeping your shoulders directly over your wrists.
- Perform a side tap by reaching one foot out to the side and back, then repeat with the other leg while maintaining a neutral spine.
- Jump your feet back toward the step and stand up into an upright position.
- Complete the sequence by performing a Step Jack: step one foot out to the side while swinging both arms overhead, then return to center and repeat on the opposite side.
- Exhale as you jump forward and during the jack; inhale as you transition back into the plank.
Form checklist
- Keep your hips level and avoid rotation during the plank side taps.
- Maintain a straight line from head to heels when in the plank position.
- Land softly on the balls of your feet during the step jack to protect your joints.
- Keep your chest up and back flat when transitioning between the floor and the standing position.
Pro tips
- Focus on 'pushing the step away' during the plank phase to maximize serratus and pectoral engagement.
- Squeeze your glutes during the side taps to stabilize the pelvis and increase hip abductor activation.
Make it harder
- Add a push-up on the step immediately after jumping back into the plank position.
- Replace the Step Jack with a full explosive Star Jump to increase the plyometric demand.
Frequently asked
- What muscles does the burpee side tap step jack work?
- The burpee side tap step jack primarily targets the glutes and quadriceps, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.
- What equipment do you need for the burpee side tap step jack?
- The burpee side tap step jack requires no equipment — just your body weight.
- Is the burpee side tap step jack good for beginners?
- The burpee side tap step jack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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