Push-Up Inside Leg Kick
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The push-up inside leg kick pairs a standard push-up with a lateral leg raise at the top of each rep, targeting the gluteus medius, the sternal head of the pectoralis major, and the tensor fasciae latae. The anterior deltoid, the clavicular head of the pectoralis major, and the triceps brachii assist the press. It trains upper-body pushing strength and hip abductor stability in one bodyweight movement, so it fits well in circuits, warm-ups, or home workouts with no equipment.
Push-Up Inside Leg Kick: So führst du sie aus
- 1Set up in a high push-up position with your hands shoulder-width apart, arms fully extended, feet about hip-width apart, and your body in a straight line from head to heels.
- 2Brace your core, squeeze your glutes lightly, and check that your hips are level and square to the floor.
- 3Inhale and lower your chest toward the floor over about two seconds, keeping your elbows at roughly 45° to your torso.
- 4Exhale and press back up until your arms are fully extended, without letting your hips drop or rise.
- 5At the top, keep your brace and lift your right leg directly out to the side — knee straight, toes pointing forward — until you feel the outside of the hip work.
- 6Lower the leg under control back to the start, then perform the next push-up and kick your left leg out to the side at the top.
- 7Continue alternating the kicking leg for the desired number of reps, then lower your knees to the floor to finish.
Technik-Tipps
- Set your feet about hip-width apart at the start — a slightly wider base makes it far easier to hold the pelvis level when one leg leaves the floor.
- Lift the leg only as high as you can with a level pelvis, usually around 30–45°; extra height comes from the hips tipping, not from the abductors.
- Pause for a second at the top of each kick with the leg fully raised to sharpen gluteus medius and tensor fasciae latae activation.
- Keep the kicking foot pointing forward rather than turning it out, which keeps the work on the hip abductors instead of the hip rotators.
- Reset your brace and your hand pressure into the floor before every kick — the push-up and the kick are one rep, not two separate exercises.
Häufige Fehler
- Rotating the pelvis so one hip opens toward the ceiling during the kick, which turns the movement into a side plank rotation and takes the load off the gluteus medius and tensor fasciae latae.
- Kicking the leg backward instead of directly to the side, which shifts the work to the gluteus maximus and misses the hip abductors the exercise is built around.
- Letting the hips sag or pike during the push-up, which unloads the chest and puts the lumbar spine into an extended, compressed position under bodyweight.
- Flaring the elbows out toward 90° from the torso, which grinds the front of the shoulder and reduces chest recruitment.
- Swinging the leg out fast and letting it fall back, which uses momentum instead of the abductors and destabilizes the plank you are trying to hold.
Häufig gestellte Fragen
What muscles does the push-up inside leg kick work?
It targets the gluteus medius, the sternal head of the pectoralis major, and the tensor fasciae latae. The anterior deltoid, the clavicular head of the pectoralis major, and the triceps brachii work as synergists during the pressing phase.
How is the push-up inside leg kick different from a regular push-up?
A regular push-up trains the chest, front shoulder, and triceps only. Adding a lateral leg kick at the top of each rep brings in the gluteus medius and tensor fasciae latae and forces your core to resist rotation on one leg, making it a combined pushing and hip-stability exercise.
Is the push-up inside leg kick good for beginners?
It is, once you can hold a stable plank and press clean standard push-ups. If the full version breaks your form, do the push-up from your knees and add the leg kick from a knee plank, then progress to the full position.
How many sets and reps should I do?
Two to three sets of 8–12 total reps works well in a strength or conditioning circuit. You alternate legs, so 12 reps gives 6 kicks per side — keep the count even so both hips get the same work.
Why do I feel the push-up inside leg kick in my lower back?
That usually means your hips are rotating or sagging during the kick instead of staying level. Re-brace before each rep, widen your foot stance, and shorten the kick's range of motion until you can hold a square pelvis for the whole set.
