Outside Leg Kick Push-Up exercise animation (Hombre)

Outside Leg Kick Push-Up

Músculo objetivo
Gluteus Maximus, Pectoralis Major Sternal Head
Músculos sinergistas
Deltoid Anterior, Obliques, Pectoralis Major Clavicular Head, Triceps Brachii
Equipamiento
Body weight
Parte del cuerpo
Hips
Tipo
Strength

The outside leg kick push-up is a compound bodyweight exercise that pairs a standard push-up with a lateral leg kick at the top of each rep, primarily targeting the gluteus maximus and pectoralis major (sternal head). The anterior deltoid, obliques, clavicular pectoralis, and triceps all contribute as synergists — the obliques working especially hard to stabilize your hips during the kick. It develops pushing strength, hip mobility, and core stability in a single movement with no equipment needed.

Cómo hacer el Outside Leg Kick Push-Up

  1. 1Start in a high plank position with your hands shoulder-width apart, arms fully extended, and your body forming a straight line from head to heels.
  2. 2Brace your core and squeeze your glutes to keep your hips level before beginning the movement.
  3. 3Lower your chest toward the floor by bending your elbows at a 45–75° angle to your torso, maintaining a rigid body position throughout the descent.
  4. 4Press back up explosively until your arms are fully extended at the top.
  5. 5At the top of the push-up, keep both hands planted, shift your weight onto your left foot, and kick your right leg out to the side as high as comfortable, squeezing the right glute at the top of the kick.
  6. 6Return your right foot to the starting position with control, keeping your hips level.
  7. 7Perform the next push-up and kick with the opposite leg, alternating sides each rep.
  8. 8Continue for the target number of reps, finishing with an equal number of kicks on each side.

Consejos de técnica

  • Keep your hips square to the floor during the leg kick — avoid rotating your pelvis upward, as this shifts the work away from the glute and strains the lower back.
  • Actively squeeze the glute of the kicking leg at the top of the range of motion to maximize engagement of the gluteus maximus.
  • Engage your obliques throughout the kick by actively resisting the urge to let your torso twist or your hips drop.
  • Move the kick and the lockout of the push-up simultaneously — reaching full arm extension and the peak of the kick at the same moment keeps the movement fluid and controlled.
  • If your hips sag during the push-up, elevate your hands on a bench to reduce the load until your core strength catches up.

Errores comunes

  • Rotating the hips upward during the leg kick, which reduces glute activation and places unwanted torque on the lower back.
  • Rushing through the push-up to get to the kick — sacrificing chest depth removes tension from the pectoralis major and limits the training stimulus.
  • Allowing the hips to sag during the push-up phase, which compresses the lumbar spine and signals that the core is not adequately braced.
  • Kicking the leg forward or backward instead of directly to the side, which turns the rep into a hip flexor or hamstring swing and loses the lateral hip work this variation is built around.
  • Letting the supporting knee hyperextend or buckle inward during the single-leg support phase, which places unnecessary stress on the knee joint.

Preguntas frecuentes

What muscles does the outside leg kick push-up work?

It primarily targets the gluteus maximus (via the lateral kick) and the pectoralis major sternal head (via the push-up). The anterior deltoid, obliques, clavicular pectoralis head, and triceps all assist as synergists.

How is the outside leg kick push-up different from a regular push-up?

A standard push-up trains the chest, shoulders, and triceps in a fixed plane. The outside leg kick push-up adds a lateral leg raise at the top of each rep, recruiting the gluteus maximus and demanding oblique stability to keep the hips level — making it a full-body compound movement.

Is the outside leg kick push-up good for beginners?

It is more demanding than a standard push-up because it requires single-leg balance and core stability simultaneously. Beginners should first be comfortable performing 10–15 clean push-ups before adding the leg kick. Elevating the hands on a bench is a useful regression.

How do I make the outside leg kick push-up harder?

Slow down the tempo — particularly the lowering phase and the kick — to increase time under tension. You can also wear a light ankle weight on the kicking leg, or pause for two seconds at the peak of each kick before returning the foot to the floor.

How many reps and sets should I do?

For general strength and conditioning, 3–4 sets of 8–12 reps per side works well. Count each leg as one rep to ensure balanced work. Rest 60–90 seconds between sets.

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