Outside Leg Kick Push Up
Master the Outside Leg Kick Push Up, a dynamic bodyweight exercise that challenges core stability, hip mobility, and upper body strength.
Description
A push up variation where one leg kicks out to the side as you lower your body to the ground.
How to Do Outside Leg Kick Push Up
- 1Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and feet together.
- 2Setup
Engage your core, glutes, and quadriceps to form a straight line from your head to your heels, ensuring your back is flat.
- 3
As you begin to lower your chest towards the floor by bending your elbows, simultaneously lift one leg and extend it straight out to the side, keeping it roughly parallel to the ground.
- 4
Continue lowering your body until your chest is just above the floor, maintaining a rigid torso and keeping the extended leg straight with pointed toes.
- 5
Push through your palms to return to the high plank position, simultaneously bringing the extended leg back to meet the other foot.
- 6
Alternate legs with each repetition or complete all repetitions on one side before switching to the other.
Tips
- Maintain a slow and controlled tempo throughout the movement to maximize muscle engagement and stability, rather than relying on momentum.
- Keep your core tightly braced to prevent your hips from sagging or rotating as you perform the leg kick and push-up simultaneously.
- Focus on driving through your entire palm when pushing up, ensuring your elbows tuck slightly towards your body to protect your shoulders.
- Breathe consistently: inhale as you lower your body and extend your leg, and exhale forcefully as you push back up to the starting plank.
Common Mistakes
- ×Sagging hips during the push-up indicates a weak core; actively squeeze your glutes and brace your abs throughout the entire movement to maintain a straight body line.
- ×Kicking the leg too high or low reduces hip engagement; aim to keep the extended leg roughly parallel to the ground to target the hip abductors effectively.
- ×Losing proper push-up form (e.g., flaring elbows or not lowering enough) compromises chest and triceps work; prioritize a full range of motion with good elbow positioning before adding the leg kick.
Variations
Bent Leg Side Kick (kneeling)
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Push Up Inside Leg Kick
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