Kick Through Push-up
Perform a dynamic full-body exercise combining a powerful push-up with a rotational kick-through.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Description
A full body exercise that combines push-ups with a dynamic kick through movement to engage the core and lower body.
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How to do Kick Through Push-up
- 01Setup
Start in a high plank position with your hands directly under your shoulders, fingers pointing forward, and feet hip-width apart. Ensure your body forms a straight line from head to heels.
- 02Setup
Lower your chest towards the floor by bending your elbows, keeping them tucked close to your body, performing a standard push-up.
- 03
As you push back up from the push-up, simultaneously lift one hand off the floor and pivot on your opposite foot, swinging the leg from the lifted hand's side underneath your body.
- 04
Extend the swinging leg straight out past your supporting leg, driving your hip towards the ceiling, and maintain balance with your supporting hand and foot.
- 05
Reverse the movement, bringing the leg back to the starting plank position and placing the hand back on the floor.
- 06
Perform another push-up and repeat the kick-through movement on the opposite side to complete one repetition.
Tips
- Focus on a smooth, controlled transition from the push-up to the kick-through, rather than rushing, to maintain balance and engage core muscles effectively.
- Throughout the entire movement, actively brace your core to stabilize your spine and prevent excessive rotation or sagging hips.
- When performing the kick-through, actively drive your hips upward and extend your leg fully to maximize hip mobility and glute activation.
- Keep your supporting hand firmly planted and fingers spread wide during the kick-through to provide a stable base and protect your wrist.
Common mistakes
- Avoid letting your hips drop below your shoulders in the push-up phase by engaging your core and glutes to maintain a straight body line.
- Do not rush the kick-through; instead, focus on a controlled, deliberate movement to prevent loss of balance and ensure proper muscle engagement.
- Ensure you fully extend your kicking leg and drive your hip upwards to maximize the range of motion and benefits of the kick-through.
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Get Ellim — FreeQuestions
Is Kick Through Push-up good for beginners?
Kick Through Push-up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kick Through Push-up?
You need Body weight to perform Kick Through Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kick Through Push-up?
Focus on a smooth, controlled transition from the push-up to the kick-through, rather than rushing, to maintain balance and engage core muscles effectively. Throughout the entire movement, actively brace your core to stabilize your spine and prevent excessive rotation or sagging hips. When performing the kick-through, actively drive your hips upward and extend your leg fully to maximize hip mobility and glute activation. Keep your supporting hand firmly planted and fingers spread wide during the kick-through to provide a stable base and protect your wrist.
What are common mistakes when doing Kick Through Push-up?
Avoid letting your hips drop below your shoulders in the push-up phase by engaging your core and glutes to maintain a straight body line. Do not rush the kick-through; instead, focus on a controlled, deliberate movement to prevent loss of balance and ensure proper muscle engagement. Ensure you fully extend your kicking leg and drive your hip upwards to maximize the range of motion and benefits of the kick-through.
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Free · iPhone only · Available on the App Store