Outside Leg Kick Push-Up
- Target muscle
- Gluteus Maximus, Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Obliques, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The outside leg kick push-up pairs a standard push-up with a lateral leg kick at the top of each rep, targeting the gluteus maximus and the sternal (lower) fibers of the pectoralis major. The anterior deltoid, triceps, upper chest, and obliques assist — the obliques working hardest to keep your hips level during the kick. It builds pushing strength and hip stability with no equipment.
How to do the Outside Leg Kick Push-Up
- 1Start in a high plank with your hands under your shoulders, arms fully extended, and your body in a straight line from head to heels.
- 2Brace your core and squeeze your glutes so your hips stay level before the first rep.
- 3Lower your chest toward the floor by bending your elbows, keeping them at roughly 45–75° to your torso and your body rigid throughout the descent.
- 4Press back up until your arms lock out, keeping your hips square to the floor.
- 5At the top, shift your weight onto your left foot and kick your right leg out to the side as high as you can without tilting your hips, squeezing the right glute at the end of the kick.
- 6Lower the right foot back to the start under control, returning to a stable two-foot plank.
- 7Perform the next push-up and kick with the left leg, alternating sides every rep.
- 8Continue to your target reps, finishing with an equal number of kicks on each side, then lower your knees to the floor to rest.
Form tips
- Time the kick to the lockout — reach full arm extension and the peak of the kick at the same moment so the rep flows as one movement instead of two.
- Squeeze the glute of the kicking leg at the top of the range rather than swinging the leg; a controlled contraction beats a higher but sloppier kick.
- Keep the kicking leg straight and the foot pointing forward, not turned out — this keeps the movement true hip abduction and loads the glute.
- Exhale as you press up and kick, inhale as the foot returns and you lower into the next rep, keeping your ribs down and abs braced the whole time.
- If your hips sag or twist, elevate your hands on a step or sturdy bench to reduce the load until your core strength catches up.
Common mistakes
- Rotating the hips upward to get the leg higher, which shortens the working range for the glute and puts twisting stress on the lower back.
- Rushing the push-up to get to the kick — cutting chest depth removes tension from the pectoralis major and wastes the pressing half of the rep.
- Letting the hips sag during the push-up, which compresses the lumbar spine and signals the core is not braced hard enough.
- Swinging the leg forward instead of out to the side, which turns the kick into a hip-flexor swing and takes the gluteus maximus out of the movement.
- Bending the knee of the kicking leg, which shortens the lever, makes the kick feel easier, and cuts the glute contraction short.
Frequently asked questions
What muscles does the outside leg kick push-up work?
It targets the gluteus maximus through the lateral kick and the pectoralis major sternal head (lower chest) through the push-up. The anterior deltoid, triceps, upper (clavicular) chest, and obliques assist, with the obliques stabilizing your hips against rotation.
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 one fixed plane. Adding a lateral leg kick at the top recruits the gluteus maximus and forces the obliques to hold your hips level on a single support leg, turning it into a full-body movement.
Is the outside leg kick push-up good for beginners?
It is harder than a standard push-up because it adds single-leg support and anti-rotation demand. Be comfortable with 10–15 clean push-ups first, then add the kick. Elevating your hands on a step is a good regression while you build up.
How do I make the outside leg kick push-up harder?
Slow the tempo — take 3 seconds to lower and hold the kick for a one-second squeeze at the top. You can also elevate your feet to shift more load onto the chest and shoulders, or add reps rather than speed.
How many reps and sets should I do?
For general strength and conditioning, aim for 3–4 sets of 8–12 kicks per side, which is 16–24 alternating push-ups per set. Rest 60–90 seconds between sets and stop the set once your hips start twisting.
