Push-Up Inside Leg Kick
Push-Up Inside Leg Kick Exercise Description
The Push-Up Inside Leg Kick blends a standard push-up with a controlled same‑side lateral leg kick from a high plank. It primarily trains the chest (pectoralis major), triceps, and anterior deltoids, while the rectus abdominis and obliques resist rotation to keep the trunk stable. During the kick, the gluteus medius and tensor fasciae latae drive hip abduction, and the stance-side shoulder and hip stabilize your body against shifting load. Because the kick occurs at the top of the push-up, you transition from symmetrical to asymmetrical support—reinforcing scapular control, shoulder packing, and lumbopelvic stability. Keep the movement crisp and deliberate, and prioritize a neutral spine and level pelvis over kick height for clean, joint-friendly reps.
- Muscle Groups: Chest, Delts, Glutes, Hips, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Gluteus Medius, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Serratus Anterior, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Arms, Chest, Hips, Legs, Shoulders, Upper Arms, Upper Legs
- Body Surface: Back, Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Hip Abductors, Hip Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest, Outer Tricep, Upper Glutes
- Movement Direction: Other
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Male
How To Do The Push-Up Inside Leg Kick Exercise
‘- Set up in a high plank: hands under shoulders, fingers spread, forearms vertical, feet hip- to shoulder-width.
– Create full‑body tension: brace the core, squeeze glutes and quads, and keep a straight line from head to heels with a neutral neck.
– Lower with control, elbows angling about 45 degrees from the torso; chest and hips descend together.
– Let the shoulder blades glide naturally; avoid shrugging or winging.
– Press the floor away to return to a solid plank.
– At the top, shift weight to your left hand and foot without hiking the left hip.
– Lift the right leg straight and kick it laterally to a manageable height; toes forward, knee extended, pelvis level.
– Minimize trunk rotation; keep ribs down and gaze on the floor slightly in front of the hands.
– Return the right foot under the hip quietly and reestablish a stable plank.
– Repeat the push-up and perform the left-leg kick; alternate sides each rep.
– If stability falters, lower the kick height or widen your stance to maintain alignment.
Push-Up Inside Leg Kick Tips
‘- Place your hands directly under your shoulders with fingers spread and forearms vertical in the high plank.
– Set your feet hip- to shoulder-width apart to create a stable base.
– Brace your core and squeeze your glutes and quads to maintain a straight line from head to heels.
– Keep your neck neutral by looking slightly in front of your hands, not forward.
– Lower with control, letting your chest and hips descend together and your elbows track about 45 degrees from your torso.
– Allow your shoulder blades to glide naturally while avoiding shrugging or winging.
– At the top of the push-up, shift weight onto the stance-side hand and foot without hiking that hip.
– Kick the moving leg out laterally with the knee extended, toes facing forward, and pelvis level.
– Minimize trunk rotation by keeping your ribs down and pelvis level as you kick.
– If stability falters, reduce the kick height or widen your stance to maintain alignment.
Push-Up Inside Leg Kick Beginner Introduction
The Push-Up Inside Leg Kick is a dynamic bodyweight push-up variation that adds a lateral leg action at the top of each rep. It combines a familiar upper-body press with a same-side leg sweep out to the side, all performed from a strong plank position. The movement challenges the chest, triceps, and front shoulders, while the abs and side abs work hard to limit twisting and hold the midsection steady.
As the leg moves outward, the upper glutes and hip flexors on the kicking side guide the leg away from the body, and the supporting shoulder and hip handle shifting pressure. The transition from even support on both sides to a more one-sided balance creates a strong stability demand through the shoulders, core, and hips. The emphasis stays on smooth, controlled motion, steady alignment from head to heels, and a spine and pelvis that move as one solid unit, rather than chasing maximum kick height.