Push-Up Inside Leg Kick
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The push-up inside leg kick combines a standard push-up with a lateral leg raise at the top of each rep, targeting the gluteus medius, pectoralis major sternal head, and tensor fasciae latae. The anterior deltoid, clavicular head of the pectoralis major, and triceps brachii assist the press. It builds upper-body pushing strength and hip abductor stability together in one bodyweight movement.
How to do the Push-Up Inside Leg Kick
- 1Set up in a high push-up position with your hands shoulder-width apart, arms fully extended, and your body forming a straight line from head to heels.
- 2Brace your core, squeeze your glutes lightly, and make sure your hips are level before you begin.
- 3Lower your chest toward the floor by bending your elbows at roughly a 45° angle to your torso, keeping your descent controlled.
- 4Press back up powerfully until your arms are fully extended.
- 5At the top, keeping your hips square and your core tight, lift your right leg directly out to the side in a controlled lateral kick, then return it to the starting position.
- 6Perform the next push-up, then kick your left leg out to the side at the top.
- 7Continue alternating the kicking leg for the desired number of reps.
Form tips
- Set your feet slightly wider than hip-width — the wider base keeps you stable when one leg leaves the floor.
- Exhale as you press up and keep breathing through the kick; holding your breath makes the top position harder to stabilize.
- Maintain a neutral spine from setup to finish — sagging at the lower back is a sign your core has disengaged.
- Control the push-up descent with a slow two-second lower to increase time under tension on the chest.
- Pause briefly at the top of each kick with your leg fully raised to maximize hip abductor activation.
Common mistakes
- Rotating the hips during the leg kick, which reduces gluteus medius and tensor fasciae latae engagement and loads the lower back instead.
- Kicking the leg backward rather than directly to the side, which turns the movement into hip extension and takes the gluteus medius and tensor fasciae latae out of it.
- Letting the hips sag or pike during the push-up, which alters the muscle demand on the chest and stresses the spine.
- Flaring the elbows out to 90°, which places excessive stress on the shoulder joint and reduces chest activation.
- Rushing through reps, which shortens time under tension and makes it harder to control both the push-up and the lateral kick with proper form.
Frequently asked questions
What muscles does the push-up inside leg kick work?
The primary muscles are the gluteus medius, pectoralis major sternal head, and tensor fasciae latae. The anterior deltoid, pectoralis major clavicular head, and triceps brachii act as synergists during the push-up phase.
How is the push-up inside leg kick different from a regular push-up?
A regular push-up focuses almost entirely on the chest, front shoulder, and triceps. Adding the lateral leg kick at the top of each rep recruits the gluteus medius and tensor fasciae latae, turning it into a combined upper-body and hip-stability exercise.
Can beginners do the push-up inside leg kick?
Yes, but you should be comfortable with standard push-ups first. If the full version is too demanding, perform the push-up from your knees and add the leg kick once you can hold a stable plank throughout the set.
How many reps should I do per side?
Aim for 8–12 kicks per leg as part of a strength or conditioning circuit. Because the legs alternate, that works out to 16–24 total reps — each rep is one push-up plus one kick.
Why do I feel the push-up inside leg kick in my lower back?
Lower back discomfort usually means your hips are rotating or sagging during the kick. Re-brace your core before each rep, keep your pelvis level, and reduce your range of motion on the kick until your stability improves.
