Outside Leg Kick Push-Up 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Outside Leg Kick Push-Up is a dynamic bodyweight exercise that combines upper body strength with lower body activation, making it an effective full-body movement. While performing a traditional push-up to build chest, shoulders, and triceps strength, the exercise adds a side leg kick at the top position to specifically target the glutes and engage the hip abductors. This combination not only enhances muscle coordination and stability but also challenges core control and balance. By integrating both pressing and kicking motions, the Outside Leg Kick Push-Up helps improve functional strength, mobility, and athletic performance without the need for any equipment.
How to Perform
Begin in a strong high-plank: hands under the shoulders, legs straight, heels back so your body forms one straight line; brace your core and pull your shoulder blades slightly down and back.
Lower yourself deliberately by bending the elbows with them kept close to your sides, controlling the descent until your chest is a few inches from the floor; inhale as you descend.
Push up powerfully while exhaling; as your arms near full extension, lift the right leg and sweep it outward in a controlled side kick, aiming to bring the outer edge of the foot toward the same-side hand without twisting your hips.
Gently set the right foot back to the starting position, re-establish a stable plank (no drooping hips or rotated pelvis) and prepare for the next rep.
Perform the next push-up and at the top repeat the lateral kick with the left leg; keep alternating sides each rep in a steady, controlled rhythm.
Breathing and tempo cue: inhale on the lowering phase, exhale on the press and kick; a useful tempo is ~2 seconds down, an explosive/firm press, then a controlled kick and reset.
Form cues to prioritize: keep a neutral neck and gaze slightly forward, maintain a straight line from head to heels, squeeze the glutes during the kick, and keep the hips level so the movement comes from the leg and not from torso rotation.
Common mistakes to avoid: letting the lower back sag or hips rotate, flaring the elbows wide, using momentum to swing the leg (rather than controlled muscle activation), lifting the leg so high that you lose plank alignment, or holding your breath.
Modifications and progressions: make it easier by doing knee push-ups with smaller lateral lifts; make it harder by slowing the eccentric (3–4 s descent), adding a brief pause at the bottom, increasing reps, or performing the push-up explosively before each kick.
Practical guidelines: start with 2–4 sets of 8–16 alternating kicks (total reps), choose a tempo you can control, and stop or regress if you feel shoulder or low-back strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move deliberately: perform the push-up and the side kick with steady, controlled motions rather than rushing; slower, intentional movement increases muscle activation and lowers injury risk.
Breathe with the phases: inhale while you lower, then exhale as you press up and sweep the leg outward—consistent breathing keeps your rhythm and helps muscular endurance.
Respect your range: don’t force the leg past a comfortable limit; overreaching the kick can place unnecessary stress on the hip joint.
Keep your alignment: hold a strong plank—neutral neck, hips level, core braced—so the kick comes from the glute/hip abductors and not from torso rotation or momentum.
Engage the working muscles: consciously contract the glute of the kicking leg during the lift to make the movement more effective and reduce compensations.
Scale if needed: if you feel shoulder or low-back strain, reduce the kick height, slow the tempo, or use a knee-assisted push-up until stability improves.
How Not to Perform
Don’t let your hips sag or drop toward the floor; this shifts load to your lower back. Keep a rigid plank line from head to heels by bracing the core and drawing the belly button toward the spine.
Don’t let your hips hike or twist to help the foot reach the hand; that uses torso rotation instead of the glute. Keep the pelvis level and perform the kick by abducting the leg from the hip.
Don’t swing the leg with momentum or a fast whip; momentum reduces muscle activation and wastes energy. Lift the leg slowly and deliberately, using a conscious glute squeeze to initiate the motion.
Don’t flare your elbows wide during the push-up; that increases shoulder strain and reduces pressing efficiency. Tuck the elbows closer to the body (about 30–45°) and press through the chest/triceps correctly.
Don’t overextend or force the leg beyond a comfortable range; forcing the kick can overstress the hip joint. Use a smaller, controlled arc that stays within your pain-free range while still feeling the glute work.
Don’t hold your breath or breathe inconsistently; breath-holding spikes intra-abdominal pressure and fatigues you faster. Inhale on the lowering phase, exhale as you press and perform the kick.
Don’t rush the reps or prioritize quantity over form; speed often equals sloppy technique. Use a steady tempo (controlled descent, firm press, controlled kick, reset) so each rep recruits the intended muscles.
Don’t let your lower back arch when you lift the leg; hyperextension reduces glute engagement and stresses the lumbar spine. Keep the ribs down, core engaged, and imagine lengthening the body.
Don’t lock out or hyper-snap the elbows at the top; a harsh lock can irritate the joint. Finish the press with a controlled, stable elbow position and then initiate the kick.
Don’t shrug your shoulders toward your ears or let the scapula collapse; poor shoulder mechanics transfers load away from the chest/triceps and creates tension. Keep shoulders down and stable, slightly drawing the shoulder blades toward each other.
Don’t place your hands too far forward or too wide; incorrect hand placement changes leverage and increases wrist/shoulder strain. Position hands roughly under the shoulders and spread fingers to distribute force.
Don’t land the kicking foot hard or without control; slamming the foot back destabilizes the plank and wastes energy. Return the foot gently, re-establish a solid plank, then start the next rep.
Don’t let one side dominate the work by consistently kicking higher or harder with the stronger leg; imbalance causes compensation and asymmetry. Match range, tempo, and focus on both sides equally.
Don’t ignore pain or persistent discomfort in shoulder, hip, or lower back; pushing through sharp pain risks injury. Regress to knee push-ups with small lateral lifts, shorten the kick, or see a professional if pain persists.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
