Outside Leg Kick Push-Up
Outside Leg Kick Push-Up Exercise Description
The Outside Leg Kick Push-Up is a push-up variation that adds a controlled lateral leg reach (“outside kick”) to challenge trunk stability and hip control. It primarily trains the chest, triceps, and anterior shoulders while the serratus anterior and core musculature help maintain a rigid plank. The lateral leg action increases demands on the hip flexors and abductors and requires anti-rotation from the obliques to keep the pelvis level. This drill suits individuals who already demonstrate solid plank and standard push-up mechanics and want a coordinated upper-body press with a unilateral lower-body movement. The goal is smooth, controlled motion—pressing through the floor, keeping a neutral spine, and moving the leg only as far as you can maintain alignment.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Gluteus Medius, Iliacus, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Mid Chest, Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Outside Leg Kick Push-Up Exercise
‘- Start in a high plank: hands under shoulders, body in one line, feet hip-width.
– Grip the floor and “screw” the hands outward to set shoulder stability.
– Brace your core and glutes; keep ribs down and neck neutral.
– Inhale, lower by bending elbows about 45° from the torso.
– Keep shoulders away from ears and elbows tracking back, not flared.
– Exhale, press the floor away to return to a strong plank.
– At the top, shift weight slightly to the left without rotating.
– Lift the right leg and reach it outside toward the right hand in a controlled arc.
– Keep hips square and pelvis level; move only as far as you can control.
– Return the right foot to start softly; reestablish a solid plank.
– Repeat the sequence with the left leg, alternating sides with smooth, deliberate reps.
Outside Leg Kick Push-Up Tips
‘- Set up in a high plank with hands directly under shoulders and body in one straight line.
– Grip the floor and gently “screw” the hands outward to create shoulder stability.
– Brace your core and glutes, keeping ribs down and neck neutral before you move.
– As you inhale, lower by bending the elbows to about 45° from the torso.
– Keep shoulders away from the ears and elbows tracking back rather than flaring out.
– As you exhale, press the floor away to return to a strong, rigid plank.
– At the top of the push-up, shift weight slightly to one side without letting the torso rotate.
– Lift the outside leg in a controlled arc toward the hand while keeping hips square and pelvis level.
– Only reach the leg as far as you can while maintaining full-body alignment.
– Place the foot back down softly, reestablish a solid plank, then alternate sides with smooth, deliberate reps.
Outside Leg Kick Push-Up Beginner Introduction
The Outside Leg Kick Push-Up combines a classic floor press with a side-reaching leg motion, creating a full-body challenge for both upper and lower body. The pressing phase works the chest, arms, and front of the shoulders, while muscles around the ribs and midsection contribute to a strong plank-like position. As the leg moves outward, the hips, hip flexors, and outer hip muscles become more involved, turning a familiar push-up pattern into a coordinated, total-body drill.
Because one leg reaches to the side while the rest of the body stays aligned, the abs and side abs are heavily engaged to resist unwanted twisting through the waist and pelvis. This makes the movement especially useful for people who already feel confident holding a straight-body plank and performing standard push-ups, and who want a more complex version that links upper-body pressing with single-leg control. The emphasis is on smooth, steady motion and alignment rather than speed or big ranges.