Push Up Inside Leg Kick
Master the Push Up Inside Leg Kick to build full-body strength, stability, and hip mobility. This dynamic exercise targets your chest, core, and hips.
Description
A push-up variation that involves a leg kick to the side at the top of the movement to engage the core and lower body.
How to Do Push Up Inside Leg Kick
- 1Setup
Begin in a high plank position with hands directly under your shoulders, fingers pointing forward, and feet hip-width apart. Maintain a straight line from head to heels, engaging your core.
- 2
Inhale as you lower your chest towards the floor by bending your elbows, keeping them tucked slightly inward, until your chest is just above the ground.
- 3
Exhale and powerfully push through your palms to extend your arms, returning to the high plank position.
- 4
At the top of the push-up, lift one foot and kick that leg under your body towards the opposite hand, rotating your hips slightly while keeping your core stable.
- 5
Return your leg to the plank position with control, then perform another push-up before repeating the leg kick with the other leg.
Tips
- Engage your core tightly throughout the entire exercise to prevent hip sagging during the push-up and maintain balance during the kick.
- Control the leg kick by actively engaging your obliques and hip flexors, aiming to bring your foot as close to the opposite hand as your mobility allows.
- Keep your elbows tracking slightly backward and close to your body during the push-up phase to effectively target the triceps and chest while protecting your shoulders.
- Synchronize your breath: inhale as you lower into the push-up, exhale as you push up, and exhale again as you perform the leg kick to brace your core.
Common Mistakes
- ×Sagging hips or arching the lower back during the push-up compromises spinal alignment; fix this by actively bracing your core and squeezing your glutes to maintain a rigid plank.
- ×Rushing the leg kick or swinging the leg uncontrollably reduces muscle engagement and stability; fix this by performing the kick slowly and with control, focusing on activating your obliques and hip flexors.
- ×Letting your elbows flare out wide during the push-up can strain your shoulders; fix this by keeping your elbows tucked in at approximately a 45-degree angle to your torso.
Variations
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