Kick Through Push-up
Perform a dynamic full-body exercise combining a powerful push-up with a rotational kick-through.
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
- 1Setup
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.
- 2Setup
Lower your chest towards the floor by bending your elbows, keeping them tucked close to your body, performing a standard push-up.
- 3
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.
- 4
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.
- 5
Reverse the movement, bringing the leg back to the starting plank position and placing the hand back on the floor.
- 6
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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