Push-Up Inside Leg Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Push-Up Inside Leg Kick is a dynamic bodyweight exercise that combines the traditional push-up with a controlled leg movement to engage multiple muscle groups simultaneously. While the primary focus of this exercise is on the glutes, the push-up portion also works the chest, shoulders, and triceps as secondary targets. Starting in a standard push-up position, you lower your body toward the ground with proper form, keeping your core engaged and back straight. As you push back up, one leg lifts and kicks out to the side, activating the glutes, before returning to the starting position and alternating legs with each repetition. This movement challenges upper body strength, core stability, and lower body activation in a single, flowing exercise.
How to Perform
Begin in a high plank position with your hands directly under your shoulders, your core tight, and your spine aligned.
Slowly bend your elbows to lower your chest toward the floor, maintaining a strong, engaged core and avoiding sagging or arching your back.
As you press your body back up to the starting plank position, raise your right leg off the floor and extend it outward to the side, keeping it straight and controlled.
Bring your right leg back down gently and return fully to the plank position, ensuring stability through your shoulders and core.
On the following push-up, lift and kick your left leg in the same controlled manner while pushing your body upward.
Continue alternating legs with each repetition, keeping a smooth rhythm and focusing on activating the glutes while maintaining proper upper body form.
Throughout the movement, avoid letting your hips rotate excessively or your lower back sag, and keep your gaze slightly forward to protect your neck.
★ 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
Start in a plank position with your hands placed beneath your shoulders and your body forming a straight line from head to heels.
Slowly bend your elbows to lower your chest toward the ground, keeping your elbows tucked close to your sides to emphasize the triceps and shoulder muscles. Avoid letting the elbows flare outward, as this can place extra strain on the shoulders.
As you push your body back up to the starting plank, lift your right leg off the floor and extend it outward to the side, rotating your torso slightly to follow the movement. Keep your foot pointed outward and your leg straight.
Gently bring your right leg back to the starting position, returning to a stable plank as you prepare for the next repetition.
On the following push-up, perform the same movement with your left leg, alternating legs with each repetition while maintaining core stability and controlled motion.
Focus on keeping your hips level, spine neutral, and core engaged throughout, ensuring the leg kick enhances glute activation without compromising upper body form.
How Not to Perform
Do not let your hips sag or your lower back arch during the push-up, as this shifts tension away from the glutes and can strain your spine.
Avoid flaring your elbows out to the sides; this reduces triceps engagement and increases the risk of shoulder strain.
Don’t lift your leg too quickly or with momentum; uncontrolled kicking decreases glute activation and may destabilize your core.
Avoid twisting your hips excessively when performing the leg kick, as this can place unnecessary pressure on the lower back and reduce the exercise’s effectiveness.
Do not lock your knees or keep your leg completely rigid without control, since this can lead to joint strain and reduces glute engagement.
Avoid letting your hands slide forward or backward on the floor; keep them firmly under your shoulders to maintain proper push-up mechanics.
Do not rush through repetitions; performing the exercise too fast wastes energy and lowers muscle focus, particularly on the glutes.
Avoid shallow push-ups where the chest doesn’t come close to the floor, as this minimizes engagement of the chest, shoulders, and triceps.
Don’t let your gaze drop toward the floor; keep your neck neutral to prevent neck strain and maintain proper spinal alignment.
Avoid lifting both legs at once or losing core stability; the movement should alternate legs while keeping the torso steady to maximize glute activation.
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.
