Kick Through Push-up

Cómo hacer el Kick Through Push-up

1. 1Start in a high plank position with your hands shoulder-width apart, toes on the floor, and your hips level with your shoulders — this is also called a bear crawl position with knees hovering just off the ground.
2. 2Bend your elbows and lower your chest toward the floor as you would in a standard push-up, keeping your elbows at roughly a 45° angle to your torso.
3. 3Press explosively back up to the top of the push-up, fully extending your arms.
4. 4Shift your weight onto your left hand, rotate your torso to the right, and simultaneously kick your right leg through the space under your body, swinging it out to the left side.
5. 5Pause briefly with your right leg extended and your hips open toward the ceiling, feeling the stretch through your core and hip flexors.
6. 6Reverse the rotation and bring your right foot back to the starting position, returning to the high plank.
7. 7Perform another push-up, then rotate to the left and kick your left leg through to the right side.
8. 8Continue alternating the kick-through direction with each repetition for the target number of reps or time.

Consejos de técnica

• Keep your core braced throughout — a tight midsection protects your lower back during the rotation and keeps the movement controlled.
• Drive through your supporting hand during the kick-through rather than letting that shoulder collapse; think of pushing the floor away to maintain stability.
• Move with intention rather than rushing; a controlled rotation produces more muscular work and reduces the risk of wrist or shoulder strain.
• Keep your hips relatively low during the push-up phase and only rotate them fully when you initiate the kick-through, so the two movements stay distinct.
• Focus on full hip opening during the kick-through — the more you rotate, the greater the demand on your core and the more aerobic benefit you gain.

Errores comunes

• Letting the hips sag during the push-up, which places excessive stress on the lower back and reduces chest engagement — keep the body in a straight line from head to heel.
• Performing only a partial kick-through by not fully rotating the hips, which limits core and hip flexor activation and defeats the purpose of the movement.
• Rushing through reps without control, causing the supporting shoulder to collapse — slow down to maintain structural integrity at the wrist, elbow, and shoulder.
• Failing to alternate sides consistently, leading to asymmetrical development and coordination patterns — each push-up should be followed by a kick-through on the opposite side.
• Holding the breath during the rotation, which increases intra-abdominal pressure and reduces stability — exhale on the push-up effort and breathe steadily through the kick-through.

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